Monday aerobic session

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