| 8:00-8:15 pm | 15 minute warm-up MIX IT UP | ||
| 30 MINUTE AMRAP | |||
| 100 | FR | mid 50 is fast | |
| 10 | SQUATS | ||
| 75 | IM | no FR | |
| :50 sec | VERTICAL KICK--rest :10 | ||
| 50 | FR | strong pace | |
| 25 | FLY | FAST | |
| 10 | PUSH-UPS (in or out of the water) | 1 ROUND = 250 y | |
| COOL DOWN | |||
| 12 x 50 | CHOICE | ODDS: kick / swim | 1:00 |
| EVENS: drill / swim |
