Get Set to Get Wet!Main WOD
4 rounds for time of:
50 yards with kickboard
10 crunches
50 yards with pull-buoy between knees
10 air squats
50 yards freestyle
10 hand release pushups
Skill Work
Swim 50 yards focusing on controlled breathing. Take a breath after every 3-4 strokes.
Optional Strength Work (aka shallow water blackout work)
Walk dive belt across the pool twice.
Post swim time to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
Remember when you were a kid and you begged your mom to take you to the pool because swimming was so much FUN?! Channel that inner child and make it to the pool today. The Harney pool is surprisingly warm, and you will feel invigorated after a nice swim.
Before entering the pool, grab a kickboard and a pull-bouy from the pool deck. Swim 50 yards (down and back) with the kickboard, using just your legs. Hop out of the pool and do 10 crunches. Conveniently, you can do the crunches on the kickboard to save your spine. Then, jump back into the pool with the pull-bouy. Place it between your knees, and swim 50 yards using just your arms. Hop back out and do 10 air squats. Finally, swim 50 yards freestyle and do 10 hand release push-ups on the pool deck. Do this circuit 4 times.
Skill Work
If you are inclined, swim an extra lap practicing breath control. Consider these tips to improve your breathing pattern.
Optional Strength Work
Once you are in the pool, you will be having so much fun you won't want to get out. To finish things off, grab one of the dive belts brought in by Jared or Scott and carry it down and back across the pool. When needed, drop the dive belt and come up for air!