RSP W1D2

Strength:
Hexbar DL 4x10
Lateral Step Up 4x10
Push Press 4x5
Lateral Raise 4x10

Conditioning:
Swim Day—
200y warm up swim, then 4 rounds of 100y freestyle + 50y kick with :30 rest, then 8x50y hard with :20 between sets. Warm down is a 200y freestyle.