4OCT

Black Lagoon W1D2

Warm Up:

8x 50 Free + 50 Side Stroke

Main Set:

10 Rounds

100 Free + 50 Kick :30 Rest

10 Rounds

1x In-water flip + 25 Sprint (facing the direction you are swimming, roll forward and complete a flip away from the wall immediately into a full on sprint) :10 Rest

5min Tread Water

Gym:

Pull Ups 3x10

Good Mornings 3x10

Barbell Bentover Row 3x10

Straight Arm Pull Down 3x10

Plank 4min Total