6 * 400 increasing effort throughout max 1:00 rest between repeats #4&5) could be 300 if falling behind
1) Swim fr/bk by 100 fist/ swim by 50
2) Pull breathing every 3 if free 3) Swim IM 4) PBL
5) Pull with paddles 6) Paddles and fins
4 sets (at least 1 of A & B)
Set A
4 * 25 RA PBL with paddles on :45 (descend) 4 * 25 LA PBL with paddles on:45 (descend) 6 * 50 1-3 descend choice on 1:00
Set B three times through
4 * 25 Br 3K1P or Drill Fly on :45 4 * 25 Br 2K1P or Drill Fly on :45 6 * 50 1-3 descend swim on 1:00
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