Dryland
50 sit ups
50 back extensions (cobra sit ups)
50 leg lifts (floor to at least 90-degrees. Some up-and-over to floor over head)
50 dips (use bench or TRX ropes)
10 bridges
25 box jumps (without stopping)
In the pool
Perfect 50 from a jump today
Warm up
Pull or swim: 400 (alternate by 25s, RA, LA, Both Arms, No Arms)
4 x 100s Breastroke PULLING @ :30 seconds rest
4 x 50 breast kick
4 x 25 breast - stroke count
Main set
Swim 4 x 200s descending on 3:00 / 4:00
Results on the whiteboard.
Swim 4 x 100s descending on 1:30 / 3:00
Swim 4 x 50 @ interval as fast as you can make all 4, perhaps :35, :40 or :55
Then we did some video recording with the underwater camera.
10 pool-side sit ups with knees on deck with partner holding legs
10 pool-side cobra back bends with partner holding legs
10 pool side Russian twisting-sit ups with bottom on deck and partner holding feet down