Training:
A. Stretch - Min 10 minutes
B. 3 x 2 Minute RDS Bas Shadow
C. Clean and Jerk - (PVC x 2, PVC x 2, PVC x 1, PVC x 1) x 2; rest 1 min
D. Clean Pulls - 2 sets x 2 reps: rest 1 min
E. Snatch Balance @ PVC; 2 sets of 3 reps; rest 1 min

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• 2 x 100m Freestyle Swim (even pace), rest 0:15 / 100m

Build up

• 4 x 25m Breast Stroke, rest 0:10 / 25m
• 4 x 25m Freestyle Swim, rest 0:10 / 25m

Core (repeat 2 times)

• 4 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
• Rest 0:30 seconds

Warm down

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m