Dryland:
1 mile run
5x{10xcrunches on swingset
{run the hill and down
{1xmonkey bars and rings
5 minutes crabwalk and wheelbarrow
Swimming:
1x300 IM dks
10 x 50 @ 1:00 Brst/Fr EN1+
10 x 100 @ 1:20/1:30/1:20/1:40 EN2
Fr/Bk/Fr/IM
10 x 50 @ 1:10 FK bpa EN3
1 x 500 back with turn buoys in EN1
8 x 75 @ 1:30 bk/brst/free EN2
working exits off wall
8 x 25 @ :40 fly EN2+
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