Warm Up

- “2 X” Figure 8

BREATH WORK

- 50 Yards Traveling Bobs
- 6 Line Suicides

“Start from the wall and use the 6 lines bottom black lines moving from the wall, away from the wall”

WOD
“Interval Training on the 1:20 for 12 Rds. For every 1:20 seconds you will complete the prescribed work, and any time remaining is your active rest. Odd Rds and even Rds are as follows (for a total of 12 Rds)
•Odd: 25 Yard sprint into 25 Yd underwater crossover
•Even: 50 Yard Sprint into 3 Bobs”

Programmed by Los Angeles Tier 2 Instructor @cws_ny Chris Simpson

Definition of a Traveling Bob: With your hands behind your back, and feet together, toes pointing straight down, sink down to the bottom of the pool deck. Shoot back up at a 45 degree angle to the surface. The goal is to do this across the pool.

Definition of Figure Eight: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete another one to finish the figure eight.

- 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.