Sunday 10th February 2008 – The Speedo Session

Location: Port Beach

Time: 8am

Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2 x parallette’s, bathers and goggles

Warm up: KB Complex

Workout 1
Warm up easy swim (about 50-100 meters out)
1 x leg Pyramid
1 x hands Pyramid

Workout 2
Group 1: 15 pushups on parallette’s, 10 Burpees, 10 KB raises
Group 2:
· Run (max effort) through water till too deep, lifesaver style
· Swim 2 x 25 meters (max effort): polo down, wall turnaround, head down freestyle back
· Run back to group (max effort)