11
Jan
Row + Run w/ Swim WOD
Surge Elite Performance & Fitness – ENDURANCE
Endurance
ROW: 2k Row (Time)
Max Effort 2k Row
RUN: 1-Mile Run (Time)
Max Effort 1-Mile Run
Endurance
SWIM: Metcon (No Measure)
W/U
250 EZ Swim
M/S
Total Immersion Drills
100 sweet spot (kick on back, lean body towards one side)
100 long vessel sweet spot (same as above but now arm on side of body leaning is behind you)
100 skate (video below)
100 zipper drill (video below)
100 single zip (above + 1 stroke)
100 double zip (above + 2 stroke)
100 triple zip (above + 3 stroke)
C/D: 250 pull
zipper drill:
(https://www.youtube.com/watch?v=vmB–Ia9ak0)
skate:
https://www.youtube.com/watch?v=ydPCLRz23c8