400 WU (optional)
Time Challenges
For the set, do as much distance as you can in the specified time without going over. Scaled distance up or down to the pace you can sustain. Suggested distance included.
6:30 -Swim (Suggested distance 400 yards ~1:40/100 pace)
1:30 – rest
4:00 – Swim (suggested distance 300 yards ~1:30/100 pace)
1:00 – rest
2:30 – Swim (suggested distance 150-200 yards ~1:15/100 pace)
0:30 – rest
~1:15 – Swim (100 sprint)
1:00 rest
Sprint Challenges
4X”25″ Suicide challenges – heads up, don’t push off wall at any turn. For each “lap”, go halfway, back to first wall, then a full 25 to the other side. :30 rest in between
8X25 -heads down, can use goggles.
Odds: first 12.5 sprint, second 12.5 easy
Even – first 12.5 easy, second 12.5 sprint
Total Swim Distance: ~1,800
Tread
5 mins – 0:30 hands, 0:15 elbows, 0:15 arms
Each passing group uses weighted ball for warmup. Focus on elevating out of the water on passes with weighted ball