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Swim

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)

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Grind

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

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Swim

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

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