10 Ring Pull Ups
1 Ring Dip
9 Ring Pull Ups
2 Ring Dip
8 Ring Pull Ups
3 Ring Dip
7 Ring Pull Ups
4 Ring Dip
6 Ring Pull Ups
5 Ring Dip
5 Ring Pull Ups
6 Ring Dip
4 Ring Pull Ups
7 Ring Dip
3 Ring Pull Ups
8 Ring Dip
2 Ring Pull Ups
9 Ring Dip
1 Ring Pull Ups
10 Ring Dip
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Duration 30-45 mins
Distance 2000m
Pool length 25m
Issued May 21 2010
Warm up (repeat 4 times)
• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
Build up (repeat 8 times)
• 1 x 25m Long Dog, rest 0:10 / 25m
• 1 x 25m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
Core
• 3 x 400m Freestyle Swim, target time 06:50 / 400m, rest 0:60 / 400m
Warm down (repeat 2 times)
• 1 x 50m Freestyle Push & Glide, rest 0:15 / 50m
• 1 x 50m Freestyle Easy, rest 0:15 / 50m
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