[Saturday] 2.21.15 AM Swim + PM Run Recovery Back/Core

AM
[A] 15 minutes ski machine

[B] Swim lesson
100 yard swim with flippers
100 yard swim wit out flippers
100 yard swim w/ flipper legs only
100 yard swim no flippers
8 lung holds for distance
4x 100yard with flippers
2 x50 yards without flippers

[C] Steam Room 
25 minutes

PM
[A] 5 mile run
46:00

[B] Strict cable row and hold 4 x 12
70, 70, 70, 70

Superset
20 flutter kicks (4-count) + reverse curls with extended legs

[C] Single arm cable curls 4 x12
20, 20, 20, 20

Superset with
15 Hanging leg raises