Sunday 6.17.12

Session 1:
1.  Pull ups
3 sets of:  3 weighted + 5 Strict + Max Kipping - rest as needed between sets
These should be performed as one Giant Set.  No rest between movements.  You must stay on the bar for all three variations.  


2.  5 RFT:
3 Elevated HSPU - use parallettes or plates.
6 Box Jumps 36/30"
12 OH Walking Lunge 185, 135


Session 2:
1.  Swim Drills
25 meters of drills, followed by 25 meters of swimming.  Rest as needed between drills.
Drills:
A.  Strokes for distance, http://www.youtube.com/watch?v=0HeUKjNOD8w&feature=fvwrel

B.  Finger drag:  http://www.youtube.com/watch?v=XITzpum5lxA&feature=related

C.  Left arm only stroke, http://www.youtube.com/watch?v=6AcfrZ51sf0

D.  Right arm only stroke

E.  Catch up, http://www.youtube.com/watch?v=g7-xnvc3ap8

F.  Hypoxic breathing, breathe only every 3rd or 5th stroke

2.  Swim

150 meters easy.