SWIMMING

POWER:
Rack Split Jerk (Check Out The Video First - Click On The Exercise Name)
2EA, 2EA, 2EA, 2EA, 2EA
* Must Alternate Legs Each Rep and Make Sure Your Feet Come Back Together Before You Bring The Bar Down

ASSISTANCE STRENGTH:
Single Arm Lat Pulldown
2X5EA Arm (Turn Palm Out At Top and Turn In At Your Shoulder)
SS w/
GH Sit Ups  (Watch The First 60 secs Of The Video)
2X12 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)

CONDITIONING: 
Hang SQUAT Clean (65#) X6
Jumping Muscle Ups X12 (Set Bar Between Chest to Shoulder Height)
* Max Rounds In 3 Minutes, Rest 1 Minute, REPEAT For 3 Total Cycles
** The Goal Is To Be Fast, But Consistent Across ALL 3 Rounds

POST SPLIT JERK WEIGHTS AND CONDITIONING RESULTS TO COMMENTS