SWIMMING

Last Three Weeks Of Training... 

SKILL WORK: 
Burgener Warm Up With 25-45# Bar

POWER WORK: 
Hang Power Snatch (Partial Squat Catch)
WARM UPS: 5, 3 (60, 70% 1RM)
WORK SETS: 2, 2, 2 (80, 85-90%, 90-96%)(96% Is A New PR)

CONDITIONING/STRENGTH: 
* Using A 3 Minute Clock * 
1 Stair Sprint OR 100m Sprint
12 DB Swings (Start With 25#)
6 Kipping Pull Ups (Chest To Bar If You Can)
* 5 Rounds, But Try To Increase Swing Weight By 5# Each Round *
- Try To End Up Over 40# As Long As You Can Maintain A Solid Low Back Position