Back to Work

Workout:

• Lunge R, 35 seconds; standing extreme hamstring rebounds, 35 seconds; repeat 6 times
• Lunge L, 35 seconds; standing extreme hamstring rebounds, 35 seconds; repeat 6 times
• Glute ham, 6x10
• 1-arm elevated push up (R arm elevated), 35 seconds; 1-arm dumbbell row position with lat pulses (left arm with dumbbell), 30 seconds; repeat 6 times
• 1-arm elevated push up (L arm elevated), 35 seconds; 1-arm dumbbell row position with lat pulses (right arm with dumbbell), 30 seconds; repeat 6 times

Swim:

• 200 warm up
• 3x100 (25 R-arm stroke, 25 L-arm stroke, 25 kick, 25 build swim) @ 10 seconds (300)
  
• 50
• 10x25 kick (no flippers): 25 seconds every time! That meant I got 15 seconds rest so that everyone got at least 10 seconds (I was the first one on the wall every time and I was very consistent) (250)
  
• 50
• 3x(3x50) swim, pull, swim with flippers (450)
  
• 1,300
• The last set (I skipped out early) was quick 50 (get time), 100 pull, quick 50 (same time), 100 pull, quick 50 (same time), 100 pull, quick 50 (same time), 100 pull.