SWIM

1. WARM UP
A. Relay tread / swim
- 2x25m Freestyle
- 2x25m Breast
- 2x25m Side

2. SKILL & DRILL
A. Freestyle, 25m
- Breathe every 3, 5, 7, 7, 5, 3 strokes

3. WOD - 3x250m, Freestyle - Rest 3 min

SWIM INTERVALS

1. WARM UP
- Tread 5 min

2. SKILL & DRILL
- Count Strokes, 8x25m

3. WOD
On the min:
- 6x50m Freestyle
- Rest 3 min
- 6x50m Side
- Rest 3 min
- 6x50m Breast

3-5x200m

1. WARM UP

- Tread 5 min

5 rounds:
- 50m (any stroke)
- 60 sec recovery

2. WOD
3-5 rounds for time:
- 200m (any stroke)
- 90 sec recovery

9/2/10 - SWIM WOD

4 min on, 2 min off
5 min on, 2 min off
6 min on, 2 min off
5 min on, 2 min off
4 min on, DONE!!

8/21/10 - SWIM WOD

- Freestyle, 6x50m
- All Out Sprints!
- 2:30 recoveries

8/19/10 - SWIM WOD

Tempo 85-90%, RPE 16-18
- 300m, Freestyle

7/24/10 - SWIM WOD

500m TT
- Freestyle

7/20/10 - SWIM WOD

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

- All Out Efforts

7/13/10 - SWIM WOD

7/10/10 - SWIM WOD

10x100m

7/1/10 - SWIM WOD

Free or Side
- 800m

6/28/10 - SWIM WOD

1. Warm Up
3 rounds: 100m Breast/Tread Partner Tradeoff

2. Work Capacity
6 rounds:
- 50m Free (Follow the leader - you go, I go)
- All out sprints

6/26/10 - SWIM

3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

6/18/10 - SWIM

5 rounds for time:
- Free/Side w/Vibram Five Fingers, 100m
- Double Unders, 50-40-30-20-10 reps

6/15/10 - SWIM

Breast, 300m
Free/Side, 12 min @ 85%