You never know when you will end up far off shore, getting pulled further out. Be prepared both mentally and physically so that you can save your own skin and snatch any other souls you should pass.
700m fs/css
5 min tread for recovery then straight into
800m fs/css
2 min tread for recovery then straight into
200m fs/css
100 yards of shallow water running
welcome back to the beach, lucky you
50 push ups
50 lunges
50 4c flutter kicks
50 back extensions
