400 4 x 100 on 1:35 300 3 x 100 on 1:35 200 2 x 100 on 1:35 4 x 50 :45

4 x 100 on 1:45 4 x 100 on 1:40 4 x 100 on 1:35 4 x 75 on 1:15 4 x 75 on 1:10 2 x 50 on :50 2 x 50 on :45

400 R :20 2x200. On 3:15 300 R:20 2x 150 on 2:15 200 on 3:15 2x 100. On 1:30 100 on 1:40 2x50 on :45

200 3:15 2 x 100 on 1:35 200 3:15 2 x 75 on 1:15 200 3:15 2 x 50 on :50 200 3:15 2 x 25 on :30 3 times through 150 2:15 100 ...

750 swim Rest 1 min 1000 swim Rest 1 min 5 x 50 on :50

4 X Broken 500's 1) 300 swim R:15, 2 x 100 on 1:35 2) 2 x 250's w :15 R 3) 4 x 75's on 1:15 4 x 50's on :50 4) 200 on 3:15 ...

3 x 300 3 x 100 on 1:45 2 x 150 4 x 75 on 1:15 3 x 50 on :50

300 3 x 100 descend on 1:40 200 4 x 75 descend on 1:15 150 6 x 50 on :50 100 12 x 25 on :30 easy 50 backstroke

00 swim 8 x 25's on :30 2 rounds +1000 yds 5 rounds 4 pull ups * sub 4 burpees 6 x TRX Muscle Ups *sub dips 8 x Thursters ...

100 easy 450 swim 500 swim 550 swim 400 swim 1 min rest between ea. swim 2000 yds total