Rest / Recovery Day
Swim:
300-400m warmup, varying strokes etc
+
10 burpees
10 alt db snatch
50m swim
Rest 1 min
10 burpees
10 alt db snatch
100m swim
Rest 2 min
20 burpees
20 alt db snatch
200m swim
+
50-50-100-100-50m of meters swimming hard efforts – rest = heart rate down
+
Cool down