Dryland: (30 minutes)
1k light run
4x{20 med ball chest passes, 1 hill run @ 1:00
1xlunges up hill w/ med ball
30 cleans
15 pushups
Swimming:
500 warmup
9 x 25 @ :45 sprint medley, 3 each back, brst, free SP3
500 FK w/fins under buoys EN1
10 x 75 @ 1:20 bk,brst,fr EN2
5 x {1 x 100 @ 1:30 EN1+
{open and close each 100 with fly
{1 x 100 @ 1:20 EN2
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