SWIMMING

Agility Ladder Warm Up OR Make Up A Dot Drill Patterns You Can Run Through For 2-3 Minutes Total

WALL POWER: 
Box Jumps (NO STEPPING)
* Sets of 5 - Take 4-6 Sets To Achieve The HIGHEST BOX Possible

STRENGTH: 
Standing Barbell Press (WATCH THE WHOLE VIDEO FIRST!)
3X3 @ 88-90% 1RM (Take 2-3 Sets Of 3 Reps & Work Up To 88-90%)
* All Of Your Final 3 Sets of 3 Reps Will Be The Same Weight - Get ALL NINE REPS!
** Warm Ups Are 60, 70, 80% **

ASSISTANCE STRENGTH:
Rope Climbs OR Single Arm Lat Pulldown (5EA)
3X3 Climbs (Touch Top Of Rafter)
SS w/
Reverse DB Lunges
3X5EA Leg (HEAVY!)

MOBILITY:
Band Shoulder Stretching
* 60 Seconds on Each Stretch