Mon. Aug 13/Tues. Aug 14

Dive In:
Group 1:
Dynamic Stretch
1000 yards Mix it Up

Group 2:
Dynamic Stretch
Shoulder Band Work
3-5 Minute Cardio

Main Set:
Group 1:
Water XF!

3 Rounds of:

*Lunge length of pool
*Air Squats for 30 sec.
*Swim 4 x 100 @ 1:45 Rd 1 - descend starting at 1:18
- @ 1:40 Rd 2 - descend starting at 1:16
- @ 1:35 Rd 3 - descend starting at 1:14
---Once you swim 100, hop out & Air Squat remainder of time, hop back in & swim next 100
*2 Rounds of:
- 10 Muscle Ups in pool
- 2 x 50 @ 40 Pull
- 100 Fly Kick on Back
- 50 @ 50 Pull
- 100 Easy
Repeat!

Group 2:
16-12-8-4-2 to heavy!

One Arm Swim Pull
Front Raises
Goblet Squats
Side Lunges (total)
DB One Arm Cleans (total)
Supermans (hold for 3 count)

Warn Down:
15 to 1
Alternating Leg Raises
Figure 4's (R & L)
Roll Up/V Up
Crunches

Static Stretching