sunnyfrankenstein : 

  Ran a swimming competition for all the units on post today. And my squadron won! 

 Morning: 4 100m sprints 

 Evening: 3rds 
10 195lb bench press 
30 reverse crunches 
500m row 
18:14 

 Swim:  
200m warm up 
8 x different strokes 
400m  
200m w/kick board 
100m cool down

sunnyfrankenstein:

Ran a swimming competition for all the units on post today. And my squadron won!

Morning: 4 100m sprints

Evening: 3rds
10 195lb bench press
30 reverse crunches
500m row
18:14

Swim:
200m warm up
8 x different strokes
400m
200m w/kick board
100m cool down