Thurs. 05/27/10 WOD

Distance 2000m
Pool length 25m


Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Breaststroke Swim (even pace), rest 0:10 / 25m

Build up


• 1 x 200M Combat Stroke with Fins rest 0:30

Core (repeat 3 times)


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


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m

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Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps