Silver - ANC - am

Dryland:

2k run
monkey bars

Swimming:

1 x 300 rev IM dks

10 x 50 @ :55 s/k EN1

10 x 50 @ :50 k w/ fins EN2

5 minutes fly technique
grip it, rip it

8 x 75 on 1:30 fly/free EN1+
w/fins

1 x 500 back EN1

1 x 300 time FK EN3