RSP W16D3

Swim Test Day

Warm Up:
100y Freestyle
100y Kick
2x 50y Freestyle (hard)

Test:
400y Freestyle for time
(5min Recovery)
200y Freestyle for Time

Cool Down:
150y Freestyle + 5min Treading Water

Strength:
Shoulder Press 4x5
Front Raise 4x10
Tricep Kickback 4x10
Skull Crusher 4x10
Plank 3:30