7 July

Training Session AM (11a)

Pool

A. 200m Warm-Up

B. 25m Free

Rest 15

50 Free

Rest 15

75 Free

Rest 15

100 Free

Rest 15

75 Free

Rest 15

50 Free

Rest 15

25 Free

Rest 15

C. 4x25 Kick/25m Free

*Rest As Needed

D. 25 Free W/3 Breaths

Rest 1m

25 Free W/2 Breaths

Rest 1m

25 Free W/1 Breath

Rest 1m 

25 Free W/0 Breaths (Underwater)

*5 Yards Short....

Training Session PM (130p)

A. Split Jerks; 6x1

*225/245/265/275/285/290

B. Trap/Shoulder Gauntlet

-Farmer Holds

-Plate Holds

-Single Shrug Contractions

-BB OHD Holds

Rest 2m, x2

C. 10 Cal Bike Sprints

Rest 90 Seconds, x10

*9 Seconds For All

D. 8 Cal Ski Sprints

Rest 90 Seconds, x8

*12-13 Seconds

E. 6 Cal Row Sprints

Rest 90 Seconds, x6

6-7 Seconds