Swim
500yd. CSS
250yd. Kicking only, on back
4x50yd. Timed CSS (50 second average)
Strength
15-10-5 Knees to elbows, Wall Ball (18#)
then,
5 Rounds of:
10 x 1-arm Dumb Bell Snatch (30#, each side)
15 x GHD Situps
30 x Box Jump (24" box)
Notes: 50yd. CSS lap average was roughly 50 seconds today. I have not timed my 500yd. in quite awhile, so I plan to do so soon, if I could keep this pace up throughout that would land me a 8:20-:30ish completion, which would be ideal. Right shoulder still a little sore but had no effects on the workout.
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