SWIM WOD
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Warm up
2 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m

Build up
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Freestyle Swim, rest 0:10 / 25m
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Backstroke Kick, rest 0:10 / 25m

Core (repeat 2 times)
5 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
Rest 0:30 seconds

Warm down (repeat 2 times)
1 x 50m Freestyle Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m