400 swim negative split 200 200 last 25 fast * take :15 rest between 175 last 50 fast 150 last 75 fast 125 last 100...

Did this this evening.... 10 min easy jog. 12 rounds with 1 round = .25 @8.5 mph, .25 @ 7.5mph adjust to your ability ... example if...

12 min AMRAP (as many rounds as possible) 5 hanging knees to chest, drop to ground, 4 push ups, jump up to bar, 3 pull ups, drop down to...

Julia K placed 2nd in the 50 Free and 3rd in the 100 Free setting PR's at the GHSA State Meet at GA TECH this past weekend. Julia has...

600 negative split rest :30 400 negative split rest :30 200 negative split rest :30 200 kick w fins and snorkel 4 X 50's on :45 200...

Completed at Brenau 20 X 100's with :07 rest. Hold your goal pace for a 500 free 5 X 200's with :30 Rest. 1. fins and snorkel 2. 4 X...

6 X 100's 10 push ups after ea 100 4 X 150's 15 air squats after ea 150 3 X 200's 20 sec of vertical kicking with hands up or in...

If you are a Brenau University Swim Club Member (only $12.50 per month) come join us at 2 pm every Sunday for a challenging swimming...

Dynamic Warm Up Mountain Climber variations single leg, single leg -short fast, double leg, double leg slalom (L/R), single leg half...

10 reps each, 5 rounds for time. Hammer curl with lunge and press (lunge forward while curling dumbbelss, then press overhead, sticking...