Day 1
x200 warm up (choice)
8×100 fs sprint
8×100 css sprint
2×10 min kick for distance
- the second 10min is kicking on back
10 min AMRAP
x100 css
x100 fs
x10 pushups
x10 air squats
x10 flutter kicks
Day 2
x150 warm up (choice)
25 min continuous swim
WARNING NEVER CONDUCT BREATH HOLDING DRILLS WITHOUT QUALIFIED SAFETY PERSONNEL ON HAND
7 min breath holding developing drills
EMOM 10 min
x50 fs + 5 pool push-ups
Day 3
x300 warm up (choice)
6×150 fs
- alternate swimming with fins every round (leave booties on)
6×100 css
2×15 min kick for distance
- every 4 min flip over and kick on back for 1 min
max distance swim 20 min