SWIM: SPRINT FREE: SET 1: L3: (1) 6 x 100 with 15" rest after each. Attack all your walls. (2) 6 x 50 with 15" rest after each. Kick as long as possible off each wall. SET 2: (1) 1 x 50 at 100% (L5), then 1 x 100 easy (L1) to recover. (2) 2 x 50 at 100%, then 1 x 100 easy. (3) 3 x 50 at 100%, then 1 x 100 easy. (4) 2 x 50 at 100%, then 1 x 100 easy. (5) 1 x 50 at 100%. Rest as much as you need to in order to do each 50 as fast as possible. SET 3: L1-L2: 200-800 easy pull. STRENGTH SEGMENT: (1) Do 3 sets of pullups, doing as many as you can in each set. If you can't do one pullup, get a friend to help you do assisted pullups. (2) 3 x 15 box jumps: jump up on a box that's 12-16" high.
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