Twice thru different stroke each round
50 fist
50 Swim with build kick
50 with paddles - PB optional
50 with paddles and fins
repeat with 100's
repeat with 50.
Finish in 35 mins - plenty of time to get 1600m in
three times thru - done in two waves
75 sprint from blocks on 1:20
2 * 50 at 200 pace on :40 (if under 32) or :45
25 sprint
Last 1/2 hour
Kick
6 times thru alternating fins and no fins
50 cruise on 1:10
25 sprint on :50
15 sprint then easy swim on 1:00
750 Pull
at least 25 Fly or breast, 50 Double arm back, 25 fly or breast, 50 Free RA-LA
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