6 * 75
1) Back Kick/Breast Swim/Free on 1:30
2) Dolphin kick/Back Swim/BReat swim
4 * 50 swim with fins descend to 50 PB
4 * 20m sprint with fins (slight build & descend on 1:00
Set A 400 choice - into last 25 of every 100 blast underwater kick 15m or until you lose speed and tempo
4 * (8 * 25 blast on 1:15)
100 easy swim between rounds on 2:00
Rd 1 Swim
Rd 2 Swim with fins Rd 3 Pull
Rd 4 Kick
Set B
19 * 150
5 @ FPP+20, 1 EZ on 2:30
4 @ FPP+15, 1 EZ on 2:30, 3 @ FPP+10, 1 EZ on 2:30, 2 @ FPP+5, 1EZ, on 2:30
1 @ FPP
Warmdown
600 with fins and paddles done as
100 Swim/100 kick/100 long underwater recovery
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