Friday afternoon before time trial

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