Swim

• 50m 58s
• 2450.00 meters
• 02m 04s /100 meters

8 x 100
1 – Freestyle
2 – Pull
10 seconds rest b/w each effort

16 x 50 Fins Kick Solid Effort
10 x 25 Pull Solid Effort
8 x 25 Choice

Swim

• 30m
• -----
• -----

Run #1

• 10m 04s
• 1.76 kms
• 05m 43s /KM

Run #2

• 09m 06s
• 1.39 kms
• 06m 33s /KM

Run #3

• 08m 44s
• 1.39 kms
• 06m 16s /KM

Strength

• 20m

Plank
Side Plank Right
Side Plank Left
Superman on Toes
Straight Leg Lifts

Variation to Push up Split hand position
Wide Hand Push up
Vertical Jumps
Jump Squats
Jump Lunges

Sport #1

• Skipping
• 03m

Sport #2

• Stretching
• 05m

Run

• 1h 00m 19s
• -----
• -----

Mostly drills +stairs

Sport

• Walking
• 45m

Run

• 35m 16s
• 5.30 kms
• 06m 39s /KM

100 @ 95% 100
300 @95% 100
600 @ 90% 100
900 @ 90% 200
1.2km @ 80% 200
300 @ 95% 100
300 @ 95% 100
300 @ 95% 100
300 @ 95% 100