*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

Swim:

1) Warm-up:

1 x 100yd Breast Stroke

2 x 50yd Pull

4 x 25yd Kick

Rest as needed between efforts and parts.

2) AQAP:

6 x 25y – 10 seconds Rest

5 x 50y – 20 seconds Rest

4 x 75y – 30 seconds Rest

3 x 100yd – 40 seconds Rest

2 x 150yd – 50 seconds Rest

1 x 200yd – Max Effort

Rest as needed before cool down. Perform these sets as one continuous piece.

3) 5 Minute Cool Down:

Stroke is your choice.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE