Prep
Quad smash 
3 rounds 
50m bear crawl,10 scapular pull ups, 20 second handstand hold, 30 second bottom squat position. 

Strength/Skill 
15 min to work on;
15 GHD sit ups 
5 HSPU to a defaciet 
5 Ring pulls
5 Ring dips 

Conditioning 
100m Kick
100m pull 
100m Side stroke
100m Free 

Recovery 
100m Breast stroke 
Hot tub