2000 swim BU
3 x 300 3 x 100 on 1:45 2 x 150 4 x 75 on 1:15 3 x 50 on :50
Sprint Free Swim Workout -2000
300 3 x 100 descend on 1:40 200 4 x 75 descend on 1:15 150 6 x 50 on :50 100 12 x 25 on :30 easy 50 backstroke
Swim w Cross Training 1550 yds
00 swim 8 x 25's on :30 2 rounds +1000 yds 5 rounds 4 pull ups * sub 4 burpees 6 x TRX Muscle Ups *sub dips 8 x Thursters ...
Mid distance 2000 free swim set
100 easy 450 swim 500 swim 550 swim 400 swim 1 min rest between ea. swim 2000 yds total
2000 ladders
200 ladder, 175, 150, 125, 100, 75, 50, 25 150 ladder, 125, 100, 75, 50, 25 100 ladder, 75, 50, 25 50 ladder, 25 4 X 25 all out on the...
SUN afternoon swim *2100 yds.
This is straight through w no rest between 300 swim 300 by by 6 x 50's with :10 R 300 by 3 x100 with :10 R 1 min rest 300 every 4th 25 is...
Mid distance swim *2300 yards
500 free 150 build speed ea. 50 500 free 150 build speed ea. 50 400 free 100 free build speed ea. 50 400 free 100 free build speed ea 50...
2800 yards! building base
1 x 300 2 x 250 3 x 200 4 x 150 5 x 100 6 x 50 *2800 :15 rest between each swim The 100's were on the 1:40, The 50's were on...
Basement WOD
5 power cleans from ground 6 each leg, single leg Romanian DL 7 dips 8 bench press #35 9 barbell rollouts 10 Swiss Ball glute bridge w...
Power Paddle Day 2400 yds
400 swim 200 w paddles 200 swim 200 w snorkel 200 swim 200 w fins 200 swim 200 w paddles 4 x 50 on :45 200 swim 4 x 50 on :45
