1500 Swings

10 min warm up

1500 Swings - from Tracy's 12/16/2010 post

1st rotation includes the warm up w/12kg
5 sets of 10, 15 sec work/rest

- 50 swings

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

- 100 swings, 1 min rest

2nd rotation 
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

- 120 reps, 1 min rest

3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
- 140 reps,  1 min rest

4th rotation 

20kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr
- 160 reps, 1 min rest

5th rotation
16kg
10 2 hd sw, 15 sec
20 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

- 180 reps, 4 1/2 min work, 1 min rest

6th rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
- 200 reps, 1 min rest

14kg

50 2 hd sw (to make an even 1500)

1500 total swings, ~ 56 minutes
20 minute foam roll and stretch