Warm Up

3 x 25 M Freestyle

25 M Over Under

25 M Underwater Crossover

20 Bobs (3 Seconds at the Bottom)

- Workout of the Day "Brick Buddy”

Grab a partner, this one is about to be spicy!

2 Rounds with a partner :

100 M Brick Push

100 Synchro Squats w/ Brick

50 M Underwater Crossover w/ Brick

50 Push Ups

25 M U-Boat

25 Brick Bobs

Programmed by Tier 2 Instructor:

@warren_gdgvnlife @def_tribe_losalamitos

For this workout, you and your partner will conduct the workout with a brick where prescribed. For the 100 Meter Brick Push, your partner and yourself will alternate pushing the brick on the bottom of the pool deck. Person pushing the brick, and partner following along on the surface. Once you need air, signal to your partner to come relieve you. 1 hand has to remain on brick the whole time.

You and your partner will conduct 100 Squats in a synchronized cadence, alternating the brick to each other. We advise to switch every 10 squats.

You will conduct 50 Meters underwater with the brick, you and your partner can do 25 Meters each.

Do normal push ups, and break up the repition scheme however you and your partner chooses.

Keeping your feet out of the water, your hand action will be as if you’re treading water. Conduct 25 Meters.

As you normally would, conducting bobs. Decide who goes first. Once that is figured out, conduct a bob with the brick, shoot back up to the surface where your partner is treading water and hand over the brick carefully. Switch over, then conduct 25 Brick Bobs.

- Disclaimer:

Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety comes first. Buddy system is always in effect.

Think you can hang with the DEF crew…? Check out a session, and check out our @competitioncorner page to see our top athlete’s times on these workouts.