800 IM Flow with fins on 16:00 4 x 50 kick descend on 1:15 4 x 25 with Paddles PB optional on :45 400 Pull every 4th 25 1 arm Four times thru 2 x 25 on :45 #1 from dive 1 x 50 on 1:30 1 x 25 on 1:00 1 x 75 on 3:00 last 1/2 hour twice thru 300 Pull breathing every 5 on 5:00 2 x 50 sprint Kick last 10m head down on 1:10 2 x 25 smooth kick underwater on :50, 1:50 1 tiger sprint in waves