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

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 ...

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

200 ladder, 175, 150, 125, 100, 75, 50, 25 150 ladder, 125, 100, 75, 50, 25 100 ladder, 75, 50, 25 50 ladder, 25 4 X 25 all out on the...

This is straight through w no rest between 300 swim 300 by by 6 x 50's with :10 R 300 by 3 x100 with :10 R 1 min rest 300 every 4th 25 is...