“shamROCKIN it in the pool” – March 17 Workout

Warmup

HardHarderHardest
100 free
100 pull
100 kick		 100 free
100 pull
100 kick
100 choice		 200 free
100 pull
100 kick
100 choice

Time: 10 min   |   Clock: 8:10

Main Set 1

HardHarderHardest
100 free @ 2:15
100 free @ 2:00
75 free @ 1:50
75 free @ 1:45
75 free @ 1:45
75 free @ 1:30
75 free @ 1:25
75 free @ 1:20
50 free @ 1:10
50 free @ 1:00
25 free @ 0:55
25 free @ 0:50
25 free @ 0:40
25 free @ 0:30
25 choice @ 0:45
Reverse it (bottom to top) 		100 free @ 2:15
100 free @ 2:00
100 free @ 1:50
100 free @ 1:45
75 free @ 1:45
75 free @ 1:30
75 free @ 1:25
75 free @ 1:20
50 free @ 1:10
50 free @ 1:00
25 free @ 0:55
25 free @ 0:50
25 free @ 0:40
25 free @ 0:30
25 free @ 0:25
25 free @ 0:20
Reverse it (bottom to top) 		150 free @ 2:15
125 free @ 2:00
125 free @ 1:50
100 free @ 1:45
125 free @ 1:45
100 free @ 1:30
100 free @ 1:25
75 free @ 1:20
75 free @ 1:10
50 choice @ 1:00
50 2nd choice @ 0:55
50 3rd choice @ 0:50
50 free @ 0:40
25 free @ 0:30
25 free @ 0:25
25 free @ 0:20
Reverse it (bottom to top)

Time: ~45 min   |   Clock: 8:55

Cooldown

HardHarderHardest
150 choice 200 choice 200 choice

Totals: Hard 2100 • Harder 2600 • Hardest 3200

Screenshot