600 Swings

10 min warm up
TGU: 1r/1l @ 16kg, 2r/2l @ 14kg
* 16kg felt better than expected

600 Swings - Tracy's "One Bell" from 12/17/11
* Used 14kg for all

warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/1 min)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/45 sec. Rest period is decreasing)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/15 sec)

5th rotation
10 2 hd sw x 4 sets (40 reps total, 15/15)
10/10 x 2 x 1 set (40 reps 1 min/15 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/15 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15 sec)
40 tr ( 1 min/15 sec)
40 2 hd sw (1 min.)

600 swings, ~ 25 minutes
Then foam roll and stretch