10 min mix it up - continuous swim 4 * 75 Kick descend on 1:15
250-300 Pull on 5:00
4 * 75 swim build on 1:05. 1:10 or 1:15
on the 24 min mark
300 Kick (200 IM + 100 IM) on 6:00 - swim the IM if needed 4 * 75 Pull descend on 1:05, 1:10 or 1:15
18-20 * 100 6-8 on fpp + 15 6 on fpp + 10
4 on fpp + 5
2 on fpp
6 * 200 1 long choice on 4:00 2 strong - could be 75 stroke, 25 off, 50 stroke, 25 off, 25 stroke on 3 or 3:15
1 long choice
2 strong
1 long choice
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