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2 X 500 yards (any stroke, 30 sec rest in between each) 10 X100 yards (any stroke, 10 sec rest) 2 X 500 yards (same as first set)

4 Rounds : 50 Burpees 50 Jump Lunges 50 Pull ups 50 Squat Jumps ***** Complete a 400 meter run in between Rounds Have Fun!!!

Intervals: Warm up: 500 meter CSS 10X 200 M Free (rest 10 sec in between) 10X100 M Free or CSS (rest 10 sec in between) 10 X 50 M Free (all out sprints, 10 sec rest ) Cool Down: 500 meter CSS

AMRAP 30 Min: 10 Burpees 10 Pull ups 10 Squats 100 Meter Sprint  

6 Rounds: 400 meter Run 50 meter bear crawl 25 burpees 10 dead hang pull ups