October 1st 2010

PTG Core + Roller Massage + Swimming Intervals

-------------PTG Core-----------------------

• 2 x 20 4 count bridges
• 2 x 60 second planks
• 2 x 50 second side plank on each side
• 2 x 20 4 count birddogs
• 2 x 10 supermans
• 2 x 25 wipers

-----------Roller Massage Session--------------

-----------Swimming Intervals------------------

150 yard warm up

8 rounds of:

• Sprint 100 yards
• Rest 1 minute
• Paddle 50 yards
• Rest 1.5 minutes

150 yard cool down

Water confidence work (simulation drown proofing, obviously no rope was involved).

Round Times:

1. 1:41
2. 1:35
3. 1:36
4. 1:39
5. 1:38
6. 1:39
7. 1:36
8. 1:37

Average 1:38