Tri-shark : STR

AM:

standard warm up

-

10x sqt + 5x GS + 10x KBS + 5x RDL

4 rounds

-

W2H BS

5x3 @ 80%

1x8 @ 70%

*2-3min rest between

-

5x10 SLDL

5x15 Reverse hyper

PM: Swim

2x 50m freestyle warm up

-

5x 75m freestyle

1x 100m freestyle

1x 75m freestyle

1x 50m freestyle

-

cool down with 4x25m freestyle with breathing on weak side

Total = 800 yds