Workouts

Whichever path is applied, full effort is expected.

If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

Pre-emptive strike: prepare yourself for the flood of food and merriment that's coming your way through the holiday seasons this winter.

Work hard, stay focused on position, and keep rest within designated duration.

Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted.

Position and range of motion always govern weight, and overhead is not a relative position.

Welcome to the 14 Day Swim Challenge - Week 2! You're well on your way to gong from zero to swimming (freestyle) with comfort and competence.

Stay attentive and organized- casual equals soft, and both expedite fatigue.

Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest.

Hustle in the transitions, manage breathing, and attempt no rest.

Weight should be light enough that there is a visible difference in speed between regular and power swing.

Breathe, focus, and move like you’re being chased.

Welcome to the 14 Day Swim Challenge! If you are jumping aboard this adventure, the goal is to take you from zero to swimming (freestyle) with comfort and competence in two weeks.

Strive not to be a success, but rather to be of value.

Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break.

No designated rest.

Each rep/set/movement poses a significant challenge for each athlete's individual skill level; put in what you expect to get out.