20 min
5 or 6 * 200 Choice with increasing intensity - use your legs more toward the end
300 Pull on 4:30
4 * 75 Kick descend on 1:15 (or 3 on 1:30 + sprint 25K
300 S on 4:30
4 * 75 Pull descend on 1:10 or 1:15
300 Kick (200 IM + 100 IM) on 6
4 * 75 S descend on 1:15
50 min to here
800-1000 long swimming with 3,4,5,6 fast dolphin kicks off wall by 50
600 Pull - very long - every 4th 25 PBL
400 social kick with fast turns
5 km if you get everything in
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