3 * 100 descend,
200 100 Pull/100 drill with pull buoy,
3 * 100 descend
200 100 Kick/100 swim or drill with overkick (1000 m - 18 min)
12 * 125 IM
2 rounds on 2:00, 1 round on 1:45 +/- 10
1) 50 Fly Kick/25 of Back/Breast/Free
2) 25 Fly/50 Back kick/25 of Breast and Free
3) 25 Fly/25 Back/50 2K1P/25 Free
4) 25 of Fly/Back/Breast/50 of fast Free Swim
7/6 * 300 on 4:20, 4:40 or 5:00 (6)
1 - 4 descend, 5-7 or 1-4 descned, 5&6) strong
1) Pull with snorkel
2) swim with snorkel
3) swim
4) paddles optional
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