SWIMMING

STARTING POWER: 
1-3 Step Box Jumps (Use Your Relay Step Before You Jump Onto The Box)
- Take 10 Minutes To Get As High As Possible For 10 Reps (Use 3-4 Sets)

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
** THIS IS WHAT YOU DID THE FIRST WEEK OF TRAINING... ADD 5-10# MORE
- CHECK HERE FOR YOUR OLD NUMBERS -

ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Again Check Your Numbers In Comments On Week 1)
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)
2X15 (Explosive Knee Extension on The Way Up and Keep Ribs and Chin Tucked Down)

MOBILITY WORK:
Take A Lot Of Time And ROLL Your Shoulder (Front and Back)
THEN...
Band Stretch (60 Seconds Each Spot)
1. Chest Stretch
2. Overhead Stretch
3. Lat Stretch