Thursday

Skills:
Every 1:30 for 6 Rounds:

6/4 Ring Muscle Ups

 

4 Rounds:

0:00-1:40 

500/400m Row

1:40-2:00

Rest

2:00-2:30

Max L-Sit Hold

2:30-5:00

Rest

 

Swim Workout:

Warm-up:

3 rounds for quality:

50yd Length of Stroke (Trying to get across the pool in as few strokes as Possible)

50yd Fingertip Drill

50yd Building Swim (Start easy and build in speed until you finish the 50yd

-Rest as needed-

 

Main sets

 #1: 10 Rounds:

Flip Turn Practice

*start halfway down the pool and swim to the end try a flip turn and swim out of it*

 

#2: Test:

15 Minutes Max Distance Swim with as few breaks as possible