Swim: 300m warm up 25m x 8 changing strokes 3 x 50m sprints 25m x 4 w/kickboard 100m cool down  3rds 3 x cleans @85% 15 x weighted sit ups w/45lbs  4rds 30/30sec side planks 25m farmer’s carries w/70lbs each arm 5 y+l

Swim:
300m warm up
25m x 8 changing strokes
3 x 50m sprints
25m x 4 w/kickboard
100m cool down

3rds
3 x cleans @85%
15 x weighted sit ups w/45lbs

4rds
30/30sec side planks
25m farmer’s carries w/70lbs each arm
5 y+l