Swim option:
3 rounds for quality of:
Kick Swim, 100 m
Pull Swim, 100 m
Backstroke Swim, 50 m
Swim, 50 m
THEN
Swim: 3x 100 m, rest 1 min between efforts
Swim: 3x 75 m, rest 45 secs between efforts
Swim: 3x 50 m, rest 30 secs between efforts
Swim: 3x 25 m, rest 15 secs between efforts

Run option:
2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
THEN
Run 1600 m
Rest 5 mins
Run 800 m
Rest 3 mins
Run 400 m
Rest 2 mins
Run 400 m