Choose 1 today Distance 400, 4 x 100, 4 x 50 descend 6 x 400 descend 1-3) Straight on 6:00 4) 8 x 50 @ 400 Pace 5) 4 x 100 @ 400 pace 6) 150, 100, 150 Swim long with PB & Paddles Sprint 400, 4 x 100, 4 x 50 descend 10 x 25 1) Build 2) 5 & glide - Kick XLR8 3) EZ speed <-> 4) 15-10 5) sprint 8 kicks underwater 3 x 75 descend #3 dive on 2:00 2 x 50 @ 200 pace on 1:00 Sprint 4 x 25 on 1 2 x 75 on 3 2 x 50 on 3 4 x 25 on 2 1 x 75 on 4 2 x 50 on 4 4 x 25 on 2 WD