1) Conditioning.
5 rounds for time:
Swim 100 yards in full combat uniform (rest 1:1)
2) Skill
3 rounds, for quality:
2:00 of perfect Turkish get-ups, rest as needed
3) Mobility
Shoulder Focus (see notes)
Post total time (round splits if you've got 'em) to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)
Swim. Five rounds, swim 100 yards each round. Pool is 25 yards in length, so 2 full laps per round. Rest the same amount of time between efforts as it took to accomplish the last 100 yd swim. Your intervals will increase as the rounds increase, try to keep them within a 15 second deviation. Total time ends on completion of the fifth swim.
- Everyone does this one Rx! Wear an old ACU t-shirt, blouse and trousers (recommend a belt too, no one wants to see your saggy drawers). If you don't have ACUs, borrow or sub sweatpants and hoodless sweatsuit (no new IMCF garb!). It's probably been a while since you did a combat swim or drownproof training, huh? The layers of clothing provide additional weight and drag, and let's be honest...what are the chances of finding yourself in the water in a combat/survival/rescue type situation wearing swim fins and a speedo? Functional fitness, baby.
- Use any stroke needed to get up and down the pool. However, strongly recommend getting familiar with the Combat Side Stroke. The CSS is an efficient, low energy stroke that allows a swimmer to perform without tiring for a longer period of time. Check out these links for a description and good demo vid.
Mobility. Wall balls, thrusters, jerks, CTB pull-ups, TGU, swimming...show your shoulders some love today (you might need them again tomorrow!). Start with this test (back to wall shoulder flexion), then follow up with a minimum of 10 mins of shoulder-focused work. Your choice, recommend using some of these solid options from Eric Cressey. Even if you skip TGU today, get these in at home. No equipment required for most.
Today’s KPPs:
- Regardless of what stroke you use and how much the clothes mess with your form, keep in mind the 3 basic swim principles of balance, length, and rotation -- they still apply. Long body, tight core with head low and legs high, and hip/rotation around your midline.
- Today is an Active Recovery day. Meaning I don’t want you to redline it. Purpose of today is to let those muscle fibers heal in preparation for Thursday and Friday.
- Make sure to take care of your body the rest of the day: rehydrate, rehydrate, rehydrate.