Swim w Dry Land

6 X 100's 10 push ups after ea 100 4 X 150's 15 air squats after ea 150 3 X 200's 20 sec of vertical kicking with hands up or in streamline over head after each 200

2 X 300's 15 press outs after each 300 1 X 600 10 pull ups or sub burpees, 10 hang knees to chest or sub V ups X 2 rounds for 40 reps.

=3000 yds.