SESSION 1: GYM
- Double-Under Practice: keep going until you get 50 double unders.
- 5 Rounds:
6 Dislocating Lunges
- Warm up to 70% your working weight.
- 1 all-out set at your working weight. You should get at least 5 reps. Then rest a couple minutes.
- Take 20% off the bar. Every minute on the minute (for 10 minutes), do 5 reps.
- Repeat steps 2-3 for weighted pull-ups.
20-15-10 for time:
Close grip bench
Pendlay Row- keep it light-to-moderate
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