Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
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Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
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Core


• 8 x 100m Freestyle Swim, leave on 01:10 / 100m
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Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m

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10 Minutes AMRAP

10 left Sledge
10 Ring Push Ups
10 Right Sledge
10 Sandbag Clings