4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30 Sec at RPE1-2)

Warm-up: 50m Swim, 200m Pull, 50m Kick 8x 25m (2 Any Drill/1 Sprint/1 Easy) w/10 Sec Rest 3x 100m Swim w/30 Sec Rest (RPE7-8) 50m Swim at Easy (RPE2) 2x 100m Swim w/15 Sec Rest (RPE8-9) 50m Swim at Easy (RPE2) 1x 100m at RPE10 (For

4x (45 Sec at RPE8, 15 Cals at RPE1-2) -Rest 3 Min- 4x (30 Sec at RPE9, 10 Cals at RPE1-2) -Rest 3 Min- 4x (15 Sec at RPE8, 5 Cals at RPE1-2)

5 Sets 3 Min at RPE5 3 Min at RPE3 *No rest between reps or sets.

3 Min at RPE4-5 15 Cals at RPE2 *No rest between reps or sets.

2 Sets 4 Min at RPE5, 90 Sec Rest 60 Sec at RPE7, 90 Sec Rest 3 Min at RPE5, 90 Sec Rest 40 Sec at RPE7, 90 Sec Rest 2 Min at RPE5 *Rest 3 Min between sets.

3 Sets 500m Row or Ski at RPE7, 1 Min Rest 90sec Echo Bike at RPE7, 1 Min Rest 300m Row or Ski at RPE7, 1 Min Rest 30sec Echo Bike at RPE7 *Rest 3 Min between sets.

2 sets: 30 cals at RPE8 pace, 20 cals RPE1-2 Rest 3min after each set 3 sets: 20m at RPE9, 10m RPE1-2 No add'l rest b/t reps or sets.

5 Sets 200m at Fastest Pace 100m at Easy Pace 100m at Max Effort *3 Min Rest between sets

4x 75m w/Short Fins, 300 Sec Rest (25m Fast Kick, 50m Easy Swim) 2x 150m w/Short Fins, 30 Sec Rest (50m Easy Kick, 100m Fast Swim) 4x 50m Drill, 30 Sec Rest (25m Catch-Up Drill, 25m Any Drill) 5x 100m Pull (w/40 Sec,

1200m Row or Ski at RPE3 2 Min Echo Bike at RPE8 800m Row or Ski at RPE5 1 Min EchoBike at RPE9 600m Row or Ski at RPE7 30 Sec EchoBike at RPE10 *Rest 3 Min between all reps.

12 Sets 75 Sec at RPE3 45 Sec at RPE7 15 Sec at RPE1