*Foam Rolling and 3-Direction Splits*
A) Swimming- 100m freestyle EZ, 6x50m freestyle @1:30, 4x25m kick (flutter, back, and breast), 550m pull drill w/ pull buoy, 4x50m (25m freestyle, 25m back/breast) @1:30, 3x100m (50m freestyle, 50m breast), 1x150m cool-down
B) 5rds- 50 squats, 20yd underwater swim (can come up for air any time but must tread in place while breathing)
*3hr REST*
C) 100 pull-ups (25 strict w/ pronated grip, 25 strict w/ supinated grip, 50 butterfly or kipping), 100 evil wheels (ab rollers)
B) 7:31 *My lungs were pretty gassed coming into this workout from finishing up my swim conditioning class
C) 17:45 *The pull-ups took me 6:40 so the evil wheels were the limiting factor here!
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