With a partner, 4 rounds:
Partner 1: Swim 200m
Partner 2: Pushups while you wait. No rest position- you're either doing pushups or holding pushup position until your parnter finishes his laps.

Then switch. That's one round.

Cooldown with 250 abs of choice.

Today perform our benchmark, "the Reaper"

5 Rounds for time:
500m Row OR 800m run OR 200m swim
5 Pistols per leg (weighted if desired, assisted if necessary)

Finish with 250 abs of choice

Warmup:
10x 25m Underwater Swim/sprint back, UNDER 20 MINUTES
THEN: 20 minutes nonstop, as many laps as possible:
Alternate 50m Freestyle, 50m Combat Swimmer Stroke

Finish with either 3 minutes water tread no hands OR underwater knot tying.

Odysseus, hero of ancient mythology, wandered the sea for ten years in his plight to return home after the Trojan War.

5 Underwaters
1 min water tread (with dive brick if possible)
500m freestyle swim
500m fin swim (or other stroke if no fins)
1 min water tread (with dive brick if possible)
5 Underwaters

Warmup:
2x20 seconds squat stretch,
2x25 situps, 1x50 situps (as fast as you can)

Quick race today- go for your best times on :
The 1 mile run
The 500m swim

Post times to forum!

4 rounds for time:

25 close grip pushups
12 pullups
25 inverted leg raises on back extension
25 arm rotations [angels for a better burn]

Then it's to the pool:

150m swim, 100m kick, 100m pull, 150m swim [warmup set, go easy]
10x 50m on 1:30 interval [1:00 if you're a good swimmer]

Finish with 200m cool down

**For use with weights substitute close grip pushups with close grip bench press, pullups with lat pull down, arm rotations with delt raises**