Thursday 17th November 2011

US Coast Guard Dive School

WOD

Duration 30 -45 minutes

Warm up (200m)
2 laps Freestyle
2 laps Kick
2 laps Freestyle
2 laps Kick

Build up (400m)

4x100m
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick
Freestyle, Breastroke, Backstroke, Butterfly
Kick, Kick, Kick, Kick

Core (repeat 2x)(400)

2 laps Breastroke
2 laps Freestyle
2 laps Backstroke
2 laps Butterfly

Warm down (200m)

2 laps Breastroke Kick
2 laps Freestyle Kick
2 laps Backstroke Kick
2 laps Butterfly Kick

Total 1200m