Sat. 05-15-10 WOD

For time:
150 1/2 squat Wallball shots, 12 pound ball

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Duration 30-45 mins Distance 2000m Pool length 25m

Issued May 16 2010

Warm up
•	8 x 25m Any Stroke (even pace), rest 0:10 / 25m
	Swim your choice of stroke at a steady pace.
Build up (repeat 8 times)
•	1 x 25m Long Dog, rest 0:10 / 25m
	Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
•	1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
Core
•	4 x 100m Freestyle Swim, leave on 01:10 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	4 x 100m Freestyle Swim, leave on 01:05 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	8 x 50m Freestyle Swim, leave on 00:36 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	8 x 25m Easy Any Stroke, rest 0:10 / 25m
	Swim your choice of stroke, at a slow, relaxed pace.