SESSION 1: GYM
SAM Shoulder Mobility Drill
10 Empty Bar Press
- Military Press and weighted pull-up: warm up from empty bar (and small reps of bodyweight pull-ups) to your working weights.
- 1 all out set of each
- Take those all-out sets, and divide the reps in half. Do 5 sets of 50% of your all out sets. Superset the press and pull-ups if possible.
Inverted Row OR chest supported row
SESSION 2: POOL
- 5x 25m underwater with freestyle return, on the 1:50 mark
- 5x, easy pace (for 500m total)
25m Straight arm freestyle
25m Combat Swimmer Stroke
- With paddles:
100m freestyle with paddles
90 seconds rest
- Cool down with 5x 25m Underwater with freestyle return, on the 2:00 mark