3OCT

Black Lagoon W1D1

Pool Piece

Warm Up: 4x 100 Pull + 50 Kick

Main Set:

10x 50, :15 Rest

4x 250 (last 50 as fewest breaths as possible), :30 Rest

8x 25 Sprint, :10 Rest

5min Tread Water

Gym:

Bench 3x10

Dips 3x10

Tricep Ext. 3x Max