3 Sets 500 meter swim
Resting 5 min between sets
5 x 50’s fast
5 x 25’s. (Do not kick off the wall on the start, hit the wall turn and push off and do one stroke…if you can) something that helps with these is knowing your stroke count. Glide on big breast stroke and scissor kicks. Relax and know you can hold your breath a lot longer if you relax.
Again let’s end on some breath holds if you have a partner. If not do not do these
Clean and jerk:Work up to a heavy single and then Drop to 80% and do 6 Sets of 3 reps
Chest, Shoulders and Spine