SWIM WOD - 1 Min Ladder

1. Warm Up

• Swim, 150m
• Kick, 100m
• Pull, 100m

2. Drills

• 1-2 Glide
• Prone Dolphin

3. Work Capacity - 1 Min Ladder (All out efforts)

• 75m on, 1 min off
• 75m on, 50 sec off
• 75m on, 40 sec off
• 75m on, 30 sec off
• 75m on, 20 sec off
• 75m on, 10 sec off
• 75m on, 20 sec off
• 75m on, 30 sec off
• 75m on, 40 sec off
• 75m on, 50 sec off
• 75m on