Phase One Week Three
For this session, focus on a consistent output for the swim, 20-sec is not a lot of time to recover so the pace would be fairly close to what you would swim a 1200 in. Then for the finisher you can pick up the pace.
Warm up
1-2-3 Shoulder CARs each side
3-2-1 Prison CARs
3x10 Banded Capsule CAR
Work
Swim:
12x 100m swim
Rest 20sec between
or
12x 90sec bike erg @ fast pace
rest 30 between
Finish:
3 rounds:
0:30 push ups
0:30 swim/Ski
0:30 Burpee
0:30 swim/Ski