Swim: 200m warm up 200m switching strokes 200m sprint 200m kick board 200m cool down  3x5 snatch @65%   3x 2:00 running sprints with 2:00 rest  4 x “the exercise”  3rds with 25# 10 weighted GHD sit ups 10 weighted back extensions

Swim:
200m warm up
200m switching strokes
200m sprint
200m kick board
200m cool down

3x5 snatch @65%

3x 2:00 running sprints with 2:00 rest

4 x “the exercise”

3rds with 25#
10 weighted GHD sit ups
10 weighted back extensions