Swimming:
100m x 10; rest 1 min between
Beginners:
100m warmup Amy style
3-5 of shoulder stretching
100m (alt upper to lower each 25) x 5. Rest 2:30 between
50m x 5. Rest 1:45
Recovery:
Bike 45-60 min flush
– every 10 min – perform 10 burpees + 5 strict pull-ups + 30′ walking lunge + :30 hs hold