10 x {50 backstroke rows w/ stretchcords
{30 second push-up plank
{20 dips
{50 leg lifts
{50 crunches
Swimming:
300 rev IM DKS
8 x 75 Bk/Brst/Fr on 1:20 EN1
9 x 25 Sprint Medley on :45 SP3
20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45
15 x 100 Free EN1-EN3
The wedge-
1:30, 1:30, 1:30, 1:25
1:30, 1:30, 1:25, 1:20
1:30, 1:25, 1:20, 1:15
rest 1:00
3 x 100 on 1:15
Starts and Turns in deep end