Thursday 15 December 2011

WOD

Duration 30-45 mins
Distance 1500m

Warm up
8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m

Build up (repeat 3 times)
1 x 50m Double Arm Backstroke, rest 0:15 / 50m
1 x 50m Backstroke Push & Glide, rest 0:15 / 50m

Core
4 x 100m Backstroke Swim (even pace), rest 0:20 / 100m
4 x 100m Freestyle Swim (even pace), rest 0:20 / 100m

Warm down
2 x 100m Easy Any Stroke, rest 0:20 / 100m Swim your choice of stroke, at a slow, relaxed pace.