OYO (on your own) at least 3000m
If you prefer not to have something to follow
1200 adding equipment by 150 then shedding
ie
150 Swim
150 with Snorkel 150 Snorkel and PB
300 Snorkel PB paddles
150 with Snorkel 150 Swim
or
200 Swim
200 Kick 400 Kick with fins 200 Kick
200 Swim
400 - either leg based or arm based depending on first set
4 * 100 IM 8/10/1/6 dolphin kicks off walls
200 Long
2 * 100 2nd one at 400 Pace or 200 Pace plus 7.5
4 * 50 descend to 200 pace
4 * 25 15/10
4 starts each one gets more explosive while maintaining
14 * 25
2 on :20, 3 on :25, 4 on 30, 5 on 35
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