Swim: 300m warm up 25x8 changing strokes 200m sprint 25x8 kick board 300m cool down Push a brick across the pool floor 5 laps 3 under water games  5-3-1 cleans @90%  7rds 5 pull ups 10 dips 15 push ups

Swim:
300m warm up
25x8 changing strokes
200m sprint
25x8 kick board
300m cool down
Push a brick across the pool floor 5 laps
3 under water games

5-3-1 cleans @90%

7rds
5 pull ups
10 dips
15 push ups