8 * 75 with snorkel on 1:20
1) fist/drill/swim 2) scull/50 Build
4 * 100 IM (8/10/1/6) with fins on 1:30 3 * 200 descend to effort = PB +20
twice thru - 2nd round with paddles
3 * 25 strong on :45 - great finishes 1 * 35 increase to full speed into wall for a fast turn on 1:30 back to wall 3 * 25 strong on :45 - great finishes
1 * 40 increase to full speed into wall for a fast turn and sprint 15 off wall on 1:30
3 * 25 strong on :45 - great finishes
1 * 50 strong on :45
last 40 minutes
800, 600, 400, 200
1 repeat is very long
1 repeat is very slow 1 repeat is pull 1 repeat is choice with fins
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