Swimming:
Beginners :
50m swim – rest 1:30 ish x 10
Rest 3-5 and stretch
100m swim ; rest 3:30 x 3-4
Recover
200-300 recovery
Advanced
100m swim x 5; rest :45 between
3-5 min stretching
Into 15 min of swim – pacing sustainable
Rest 3 min
50m sprints x 5; rest recover between
Recovery:
30 min clock @70%
500m row
400m ski web
20 cal bike
15 min bike flush
Decided to get fancy today:
Crossfit Games 2013 swim workout:
10 Rounds- 25m swim, 3 bar muscle ups (singles only), 25m swim
11:34= Death