7NOV

Black Lagoon W6D1

Pool

Warm Up: 4x 100 Pull + 50 Kick

Main Set:

14x 50, :15 Rest

5x 250 (last 50 as fewest breaths as possible), :30 Rest

10x 25 Sprint, :10 Rest

5min Tread Water

Strength:

Bench 3x10

Dips 3x10

Tricep Ext. 3x Max