30 October

Training AM Session (1130a)

Pool

A. 50 Meters, rest 30 seconds, x6

B. On the 90 Seconds
Swim 75m 
Swim 50m
Swim 25m
x4 Rounds

C. 25m Back Stroke
Rest 30s, x6

D. Relays


Training PM Session (130p)

A. Deadlifts, 5x3
*325

B. Shankle Complex
*235

C. Every 3m For 15m
400m Run or 500m Row
1 Squat Clean
*Alternated Row/Run
*235# For All SC

D. Tricep Superset
Pressdowns - Banded Kicks - BB Skulls
50-50-100