Width Work

1 @ 2:00 (K.O.W. – w/ DragSox)Reset @ :302x25 @ :30 (Widths - w/o DragSox)2x25 @ :25 (Widths - w/o DragSox)2x25 @ :20 (Widths - w/o DragSox)Reset @ 1:001 @ 2:00 (K.O.W. – w/o DragSox)Reset @ :302x25 @ 1:00 (Widths – w/ DragSox)2x25 @ :50 (Widths – w/ DragSox)2x25 @ :40 (Widths – w/ DragSox)Reset @ 1:001 @ 2:00 (K.O.W. – w/ DragSox)Reset @ :302x25 @ :30 (Widths - w/o DragSox)2x25 @ :25 (Widths - w/o DragSox)2x25 @ :20 (Widths - w/o DragSox)

Vert Kick w/ DragSox and a Twist

12 @ 1:00Vert Kick 5 yards out from wall for :20 SecondsWhistle1 Stroke into WallFast TurnSprint to Other WallGo 5 yards out again during reset

Short Bursts

3 x

50 as 20m all out, rest easy; @1:30 (w/ DS)50 as 30m all out, rest easy; @1:30 (w/ DS50 easy; @1:15 (w/o DS - PT)50 all out @1:45 (w/ DS)

R 1 & 3 = FS

R2 = Stroke

College of William and Mary

Coach: Josh Huger