300 Choice
10/8 * 75 on 1:10 or 1:20 - with fins
1) fist/6 kicks/Swim
2) 25 scull/50 build
8 * 25 strong off stroke on :35
400 done as 4 * 100 build on 5s rest
Swim or Pull or Paddles or Pull and paddles
30s rest 300 Swim done as 3 * 100 build on 5s rest
30s rest
300 Kick done as 3 * 100 build on 5 s rest
4 * 50 on 1:30
1) 15/25/10
2) 15/25/10
4 * 25 15/10 on 1:15
Three times through
3 * jump from blocks with increasing effort
1 * dive and glide
1 * 25 sprint from time
400 WD
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