W.U. 600, 8x50's kick @ 10 secs rest, 2x500's pull MAIN SET LADDER, 15 secs rest, 85% effort400,300,200,100. 200 easy, 5x100's pace @ 10 secs rest. COOL DOWN 200 easy

Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

W.U. LADDER 400,300,200,10010x50's@ 10 secs rest MAIN SET (ladder sert, 10 secs rest) 100,200,300,400. 500 pull, 10x50's @ 10 secs rest. COOL DOWN

Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

W.U. 500 yds, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET 10x100's @ pace, 10 secs rest. COOL DOWN 500 easy

W.U. 500 MAIN SET (LADDER)800 (30 secs rest), 600 (25 secs rest), 400 (20 secs rest), 200 (15 secs rest), 100 (10 secs rest), 200 (15 secs rest), 300 (20 secs rest), 400 (25 secs rest), 500.COOL DOWN

RECOVERY !