8x50s (1:25)
2x-
2x150 free (2:30)
1x100 IM (1:50)
2x100 free (1:40)
50 no free (2:00)
75,50,25 sprint (2:00)
A. Speed Back Squats @ 58%
3 reps x16; rest 45 sec (1:15 btw 4/5, 8/9,12/13)
B. Squat Clean Clusters 3x
3. 3. 3; rest 20 sec / 3 Min
C. Jumping Switch Lunges
12 alt jumps x3; rest 2 min
3 reps x16; rest 45 sec (1:15 btw 4/5, 8/9,12/13)
B. Squat Clean Clusters 3x
3. 3. 3; rest 20 sec / 3 Min
C. Jumping Switch Lunges
12 alt jumps x3; rest 2 min
A. 8@105, 8@110
B. 115,120,125
C. 14,26
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