W.U. 500, 4x50's kick @ 10 secs rest, fast, 800 pull MAIN SET 5x200's @ 15 secs rest, pace. 200 easy. 5x100's @ 10 secs rest, pace. 100 easy. 4x50's @ 5 secs rest, pace 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 MAIN SET 10 x 50's @ 10secs rest, 200 kick, 800 pull at 85% effort, 5x100's @ 10 secs rest, 200 easy, 3x100's 10 secs rest, 100 easy, 2x100'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. 800, 4x50's kick @ 10 secs rest, 1000 pull, MAIN SET 2x500's @ 30 secs rest, 4x50's @ 10 secs rest COOL DOWN

3000 for time !!!

RECOVERY !