Friday, 7 December 2012

                                            Miramar Air Show 2009 (I'm in the last one)

Warm up

D$ Spec Ops Morning:
2 x 25m kick only  http://www.swimsmooth.com/kick.html
rest 5 min
6 x 200 m (alternate breast and crawl stroke every 200 m)
between each 200m swim perform 20 push ups and 20 flutter kicks then rest 2 minutes

D$ Spec Ops Evening:
Chipper:
50x deadlift @ 35% 1 RM, 100x KB sumo deadlift high pull (24kg/16kg), 800m sandbag carry