Thursday, July 7, 2011

Fly. Just fly. We got... something. I ain't saying what it is. Just... trust me.



NLSC Gold - AM
SCM


Equipment - cp, snorkels


10 x 150 on 2:15 EN1
catch paddles & snorkel


10 x 75 on 1:15 EN2
FK with fins


9 x 25 Sprint Medley on :40 SP3
at least one cycle should be kick

Dryland/Pool Circuit:
10 x {8  Bench Jumps (slalom) 
       {10 Med-ball cleans
       {1   Lap around pool
       {10   Kettle Ball raises
       {1   Sprint to pool doors
       {75 meter Fly/Back/Brst
       {10 TRX horizontal pull-ups
       {10 push-ups
       {10 v-ups

1 x 500 choice in the shallow end

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