SWIM WOD

1. Warm Up

• Tread, 2 min
• Breastroke, 50m
• Back Stroke, 50m

2. Drills

• Front Sculling, 2 arms > Free
• Side Body Balance > Free

3. Work Capacity - Lactate Shuttle

• 5 min on, Free - 1-2 Glide
• 2:30 off (Flutter Kicks, 1:30)
• 6 min on, Free - 1-2 Glide
• 3:00 off (Flutter Kicks, 2:00)
• 7 min on, Free - 1-2 Glide