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

2 Sets 3 Min at RPE6.5, 1 Min at Easy 5 Min at RPE6.5, 1 Min at Easy 4 Min at RPE6.5 *Rest 3 Min between sets.

4 Sets 500m at RPE7 -Rest 1 Min- 200m at RPE9 *Rest 3 Min between sets.

3 Sets 5 Cals (Gradual Acceleration to RPE10) 2 Min at RPE2-3 5 Cals (Gradual Acceleration to RPE10) 10 Cals Sprint at RPE10 *2 Min at RPE2-3 between sets. -Rest 1 Min- 15 Cals at RPE8, 3 Min Rest 15 Cals at RPE8, 3 Min Rest 25 Cals at