April 16th 2017

A. Weighted pull; build to a max 
+
10 Rounds: 
10 Ring Push-ups 
10 Strict Pull-ups 
+
Swimming Aerobic Support
150yd loosen-up (mixed free/back/pull/kick)
+
2 Rounds: 
1 x 150 / 30sec rest - Swim w/ paddles @ moderate effort, 
1 x 100 / 30sec rest - Kick w/ board (head-down)
1 x 150 / 30sec rest - Swim @ moderate effort,
1 x 100 / 30sec rest - Kick w/ board (head-up)
+
10min easy continuous kick w/ fins

A. 6-7 sets. finished at 120. Pretty good for steer clear of weighted for several weeks. 

Tester - 12:13

Push ups were unbroken. broke pull ups in 4th set and just chipped away. 

Swimming was awesome again. Felt so much better than last week. Did a couple 25m underwater as well.