10.01.2012

The CrossSwim Set

Ryan Woodruff
ryan.d.woodruff@gmail.com

Inspired by CrossFit, we gave the following swim/dryland hybrid set a go tonight.  One time through the whole thing as fast as possible.  No rest. X = 1/2 of athlete's pre-determined pullup max (minimum 3)

500 freestyle
X Pullups
30 squats (butt down to a bench)
400 freestyle
X Pullups
30 squats
300 freestyle
X Pullups
30 squats (butt down to a bench)
200 freestyle
X Pullups
30 squats
100 freestyle
X Pullups
30 squats
3 x 50 free fastest possible average @ 1:00 (begin on the first multiple of 5 or 10 after you finish the previous 30 squats)

Fastest time by anyone in our group: 21:55

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