800 IM with fins Fly=Kick Bk=6 kicks/side Br=Swim with dolphin kick Fr=6 kicks/side '16 * 50 on 100 1-2) flip in middle to avoid head...

double up/double down 4 * 25, 3 * 50, 2 * 100, 1 * 200, 2 * 100, 3 * 50, 4 * 25 3 * 200 1-3 descend on 2:40 (+/- 10) 10 * 150 (+/- 10)...