Mon. 05/24/10 Mark's WOD

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Warm up


• 8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
Build up (repeat 6 times)



• 1 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m
• 1 x 50m Streamline Kicking with fins, rest 0:10 / 50m
Core (repeat 2 times)


• 5 x 100m Freestyle Swim (continuous), rest 0:20 / 100m
• Rest 0:30 seconds
Warm down


• 4 x 25m Breaststroke Easy, rest 0:10 / 25m
• 4 x 25m Backstroke Easy, rest 0:10 / 25m


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Tabata Push Ups/Sit Ups 8 Minutes