6 * 300 on approx 5 smooth with a slight natural descend (except 4)
1) smooth swim - fins optional
2) add paddles
3) add PB take off paddles
4) PBL with paddles
5) swim
6) swim with fins and paddles
6 times through
100 long on 1:45
75 strong and smooth on 1:30
50 Choice on 1:15 to get ready for
25 sprint on 1:00
or 8 * through best average
100 on 1:30
75 on 1:00
50 on :45
25 on 20
5 * 200 with fins - 3rd 50 strong tight kick
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