Surge Elite Performance & Fitness – ENDURANCE
WU/MS: Metcon (No Measure)
Easy Speed
W/U
200 as:
50 non-free
50 sculling
50 kick
50 swim
225 as:
25 build
50 perfect
75 swim (middle 25 catchup drill)
50 perfect
25 build
M/S
20 x 25 ALL OUT, alternating free and non-free stroke
After 10 25s, take an extended rest
5 x 50 ladder:
50 aerobic
50 fast
50 all-out
50 fast
50 aerobic
C/D
100-300 EZ EZ EZ