Open Gym Strength and Conditioning – Aerobic Capacity

Metcon (Time)

12x50m w/30 Sec Rest 4x (1 Kick, 1 Drill, 1 Swim)

4x100m Swim (2 Mod, 2 Fast) w/60 Sec Rest

4x50m (25m Kick on Back/25m Swim)

-30 Sec Rest-

4x100m Pull w/60 Sec Rest

4x50m (25m No Breathing/25m Easy) *Rest as needed.

Total: 1800m