The hardship of exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has legs underneath it; the real test comes when all strength has fled and the men must produce victory on will alone
-Steven Pressfield – “Gates of Fire”

OW Group
WU-
1 x 800 – BP of 3/5 – strong pace

Set 1-
3x{
4 x 400 – descend on 6:00
2 x 200 – paddles – max – 2:50

6,800 Yards

MD Group
WU-
5 min. vertical kick
8 x 50 – waterfall – 2 normal pace/2 with 2 breaths down and 3 breaths back/2 no breathing first 10 strokes off each wall/2 sprint
4 x 50 – waterfall – fast and perfect

Set 1-
6x{
1 x 75 – max – :05r
1 x 25 – perfect hard – :05r
1 x 200 – paddles – fast – breathing every 5 – :05r

1 x Super 500

6x{
1 x 75 – max – :05r
1 x 25 – perfect hard – :05r
1 x 200 – paddles – fast – breathing every 5 – :05r

1 x Super 500

Set 2-
1 x 500 – 200 @ 100 % SC/100 @ 70% SC/100 @ 90% SC/100 @ 100 % SC
8 x 50 – alt. 50 @ 100 % SC/50 @ 70% SC – :50
1 x 100 – 100% SC

6,200 Yards