Surge Elite Performance & Fitness – ENDURANCE

SWIM: Metcon (Distance)

W/U

5 x 50 drills as finger drag + high elbow, side-to-side, single-arm drill (25/25), fist swim, and bilateral breathing

100 freestyle

100 non-free

3 x 50 sculling (fwd, side, rear)

M/S

8 x 25 on 30-40 seconds (leave the wall on 30 – 40 seconds from the START of your 25)

8 x 50 alternating build and reverse build

4 x 50 non-free fast on 1:00-1:20

Race the clock…

Start 50s on 1:30

Drop 5 seconds each lap (1:30, 1:25, 1:20, etc.) until you cannot meet the time requirement. If you make it to 1 minute, start dropping 2 seconds, instead of 5.

Finish!!!