Tuesday 11/11

With my brother, an active member of the US Navy, I feel this practice should honor those who served and are serving our country! Happy Veteran's Day, America!

[100 S-C-K-I-P-S]
     100 swim
     100 combat swim *BE SURE TO WATCH THIS VIDEO!* switch side by 25
     100 kick
     100 IM drill
     100 pull
     4 x 25 sprint cycle
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Modified Navy Seals Workout:

3/2 rounds of: [5 x 100 @ 3:00 or at least :30 secs rest]

• These are broken with 5 secs rest.
• Round 1 & 3 are freestyle. Round 2 is IM or choice stroke
• 25s are fast; 50s are long and strong; 75s are build

• 25 / 25 / 50

:20 sec plank

• 25 / 75

10 squats

• 50 / 50

:20 sec kicking holding onto the wall

• 75 / 25

10 push-ups or dips on side of pool

• 50 / 25 / 25

rest 1 min
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4 x 100 choice 25 kick / 25 drill



2700/2000