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

Build up (repeat 8 times)

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

Core

• 12 x 100m Freestyle Swim, leave on 01:10 / 100m

Warm down

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

Lunge drain to drain
20 Pull-ups
20 Sit-ups
20 Kb swings
20 Sledge Swing R/L
Lunge drain to drain
15 Pull-ups
15 Sit-ups
15 Kb swings
15 Sledge Swing R/L
Lunge drain to drain
10 Pull-ups
10 Sit-ups
10 Kb swings
10 Sledge Swing R/L
Lunge drain to drain
5 Pull-ups
5 Sit-ups
5 Kb swings
5 Sledge Swing R/L