Warm up (repeat 2 times)

• 1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
• 1 x 50m Breaststroke Swim (even pace), rest 0:15 / 50m

Build up-60%


• 4 x 50m Breaststroke Arms and fly kick with fins, rest 0:15 / 50m
• 2 x 50m Freestyle Swim, rest 0:10 / 50m
• 2 x 50m Breaststroke DPS, rest 0:15 / 50m

Core-70%

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 4 x 100m Breaststroke DPS, rest 0:20 / 100m
• 4 x 100m Freestyle Swim, 50/50 Easy + Effort, rest 0:20 / 100m

Warm down-60%

• 1 x 100m Freestyle Easy, rest 0:20 / 100m
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
********************************************************************
Rain Out Alternative:

5×3 Snatch

1000m Row
50 Sledge Hammer Swings
10 Tire Flips
40 Walking Lunges
400m Run
1000m Row

Dri-Fire