3 x 200m

Warmup

Shoulder Mobility work 5 min
Press @ bar 10x
Press @ 65lb 5x
EMOM5M Press 65% x 3 for speed (85lbs)
2 min rest
EMOM5M Press 87.5% x 1 (115lbs)

Then into the pool

50m x freestyle
50m x kickboard
50m x breastroke
50m x backstroke

3 x 200m (1 min rest btw)

Time 13:02 (with rest subtracted)

Cool Down

50m x kickboard
50m x breastroke
50m x backstroke
50m x freestyle

Lateral walk in water 10m
Sprint in water 10m
x2