November 4, 2009
RUN: Your Choice:
Option #1: Get a running parachute. Go to a track. For 15 minutes, max rounds:
100m Sprint (on the straightaways, parachute deployed)
100m Jog (on the curves, parachute held in your hand)
Option #2: Get an area 25m long. 5 ROUNDS:
1 Minute Sprint (back and forth like a "suicide" drill)
1 Minute Rest
SWIM:
Max Rounds, 15 Minutes:
30m Underwater
Freestyle Swim back to start
REST 5 MINUTES
Max Rounds, 10 Minutes:
25m Underwater
75m Freestyle
DO NOT DO THIS WITHOUT A LIFEGUARD PRESENT!
Option #1: Get a running parachute. Go to a track. For 15 minutes, max rounds:
100m Sprint (on the straightaways, parachute deployed)
100m Jog (on the curves, parachute held in your hand)
Option #2: Get an area 25m long. 5 ROUNDS:
1 Minute Sprint (back and forth like a "suicide" drill)
1 Minute Rest
SWIM:
Max Rounds, 15 Minutes:
30m Underwater
Freestyle Swim back to start
REST 5 MINUTES
Max Rounds, 10 Minutes:
25m Underwater
75m Freestyle
DO NOT DO THIS WITHOUT A LIFEGUARD PRESENT!
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