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Masters Tuesday swim WOD

24
Jul

Masters Tuesday swim WOD

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What’s going through this little guy’s head?

Warm Up:

Masters x3

4 lengths to the 4 ft mark of
Freestyle swim/water run
Kick with kick board
Freestyle pull or side stroke pull or water jumping to the 4 ft. mark

Youngsters x1

75 yards freestyle swim
10 jumping lunges
75 yards kick with board
10 jumping lunges
75 yards freestyle arm pull ( no kick )

Masters:

Skill/WOD

Practice frog kick at the wall
Practice putting face in the water at the wall while flutter kicking
Practice floating on back and adding a kick
Then
40 water running lengths to the 4ft. mark
10 jumping push ups from the pool’s edge
40 water running length to the 4ft. mark
100 flutter kicks hanging onto the wall
40 water running lengths to the 4ft. mark
10 under water squats to standing with an overhead clap (like a burpee clap)
Tread water
After your work out, if time permits, jump back into the water and practice.

Youngsters WOD:

2 x 25’s fast
Rest 30 seconds between each 25 yards
2 x 50’s
Rest one minute between each 50 yards
2 x 100’s
Rest 2 minutes between each 100 yards
2 x 50’s
Rest one minute between each 50 yards
2 x 25 fast
Rest 30 seconds between each 25 yards

After everyone is done, we will jump back into the pool for a 1 minute arms only water tread.
A one minute legs only water tread.
A one minute arms and legs water tread.

1 Response

  1. Melissa

    I did the Masters wod but did a 10 swims in place of the 40 water runs. I don’t know my time, but class was over and I was still finishing.

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