Swimming Schedule (6:30-7:00)

50m (one person goes 50m while the other rests + switch) x 8 times
You have to stay within 3 seconds of your times

100m (one person goes 100m while the other rests + switch) x 4 times
You have to stay within 5 seconds of your times

200m RACE

1)
21-15-9
Body Weight Bench +
Inverted DB Push-ups

2)
Flat Bench DB Press +
Incline DB Flys
12@50%
10@60%
8@70%
6@80%
12@90%
Do 10 flys after every set w/ 30# DB focusing on the stretch

3)
3 Rounds of 20
Floor Wipers (185#)
Plank Leg Raises
Cousins (20# Ball)

4)
1 Round of Ring Push-ups
Every 10 seconds you add one push-up until you get to 5 push-ups, then you come back down
0-10: 1 push-up
10-20: 2 push-ups
20-30: 3 push-ups
30-40: 4 push-ups
40-50: 5 push-ups
50-60: 4 push-ups
60-70: 3 push-ups
70-80: 2 push-ups
80-90: 1 push-up

5)
Incline BB Bench
3 Rounds of 8-10

“Big Five 55”:
10-9-8-7-6-5-4-3-2-1 reps of each
Piston Press (70# DB)+
Goblet Squat @ 53# KB +
Box Jump @ 30” box +
Pull-up +
Deadlift @ 135#