SWIMMING

POWER: 
Med Ball Throws (10-11# Ball)
1. Overhead Slams X10
2. Chest Passes X10 (Elbow Tight, Step Then Throw)
3 ROUNDS

STRENGTH: 
Deadlift
5-5-5-5-5

CONDITIONING/STAMINA: 
Front Squat (75-88#) X10
Jump Rope X100
3 ROUNDS
* Pick A Weight That Allows You To Break 8 Minutes For The Whole Workout *

PREHAB/CORE: 
Letters Face Down On Bench
(I,Y,T) - 5 Cycles Of Each Letter
* 2 Total Sets *
SS w/
Lateral Stability Complex
(Off Bench HoldX10 secs, Arm RaisesX5, Side CrunchX10 For 3 Cycles Each Side)
* 2 Total Sets *