August 21, 2014 at 7:30pm

Dryland

2 rounds:

  • 10 pushups
  • 5 second rest
  • 10 streamline jumps
  • 5 second rest
  • 20 jumping jacks
  • 10 second rest

3 rounds:

  • 20 Russian Twists
  • 10 rest
  • 20 burpee + jump
  • 10 rest
  • 20 superman
  • 10 rest
  • 20 stationary lunges (switch legs after 10 seconds)
  • 10 rest

(No extra rest between rounds)

Swim

  • 300 Swim
  • 200 Kick
  • 100 Scull
  • 8×75 IM order Drill/Kick/Swim by 25. ~70% effort. Interval: 1:30
  • 5×100 Free Descend 1-5. #1 should be ~65%, #5 should be ~90%. Interval: 1:30
  • 100 Kick
  • 200 Swim
Location CRC
Season Summer 2014