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

Track or bike

10 x 200m 1:1 rest

swimming practice 20 min

• try to hit same time every time
• rest equal time to your work time
• mark all 10 efforts times up