After a summer full of "training" in the sport of splashing around, Miller finally had the courage to try the YMCA "swim test". It is amazing what a little hard work and dedication to a goal can accomplish. 


Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Click HERE for Video
Banded Shoulder Distraction – 1:00 Each Side
Click HERE for Video

Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Click HERE for Video
Pigeon Pose – 2:00 each side
Click HERE for Video


500 Meter Row, 10 Spiderman and Reach, each leg (Video HERE)
400 Meter Row, 8 Walkouts (Video HERE)
300 Meter Row, 6 Inchworms (Video HERE)
In each row, gradually build from a slow pace to a medium pace.

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.

3 Rounds: 
400 Meter Run
21 Kettlebell Swings (53/35) 
12 Pull-ups