*The State of CVCF 2020 Address HERE


1) Warm-up: 10-15 minutes

Get in the pool and spend 10-15 minutes moving around and get warm.

2) 10 minute AMRAP:

50m Pull

50m Kick

50m Freestyle

If you can’t perform this without stopping, your goal then is just to swim for 10 minutes anyway/anyhow.

3) 5 sets of:

50m Pull

100m Freestyle

Rest 2 minutes between sets. Work for consistent pacing.

4) Tread Water: 5 minutes

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE