ballistics day

So today was ballistics day and I wanted to work on some intervals so I did workout #12 from Tracy Reifkind's book "The Swing". and when my fiance got home from her work we did workout #3.

Swing will be abbreviated as sw.

Workout #12, work and rest are equal
10 2 hand sw X 2 sets. 1 min
5R/5L 1 hand sw X 2 sets. 1 min
10 2 hand sw + 5R/5L X 2 sets. 2 min
(10 2 hand sw + 5R/5L) X2 X 2sets. 4min
20 2 hand sw x 2 sets. 2 min
5R/5L x2 x2 sets. 2min
20 2 hand sw X2 sets. 2 min
20 2 hand sw + 5R/5L x2 x2 sets. 4 min
20 2 hand sw + 5R/5L x2 + 20 2 hand swings x2 sets. 6 min
10 2 hand sw + 5R/5L + 10  2 hand sw x2 sets. 3 min
20 2 hand sw X2 sets. 2 min
10 2 hand sw X2 sets, 1 min

30 total min

before we started the workout #3 i instructed my fiance on the partial TGU. she did great. and just to save time we shaved off the first 4 sets of 10.
workout #3
all swings were done 2 handed and it was all done on the top of the min.
10,11,12,13,14,15,16,17,18,19,20,20,20,20,20.
15 min.