Thur Jan 23

800 swim advancing through from Kick to swim to paddles and/or fins

- keep your stroke count low

4 * 50 Descend Stroke count and/or time

6 * 25 1) 15/10, 2) build kick then sprint arms, 3) 5 and glide

three rounds of 8 * 25 sprint with 2 rounds between of rest (active or passive)

Round 1 swim on :25

Round 2 swim on :30

Round 3 with fins on :20 or 25

12 * 50

2 * (1 on :40, 2 on :45, 3 on :50) +/- 5s

Swim long