800 with fins - max 1/2 free swim, min 200 Kick
4*75 1) fist/Drill/Swim, 2) Scull/50 Build
4 * 25 15/10
Finish by 6:25
If returning tonight
8 * 50 on 1:30
build to a full sprint 10m into wall and 10m out
300 Pull - snorkel and paddle optional
long - every 4th 25 dif stroke on 6:00 8 speed drills on 1:30
300 with fins K/S/K
8 * 25 sprint on 1:30
3.5 *
100 Pull on 1:50
15s sprint K on 400
If not returning - with fins
100 5 dolphin kicks each wall
2*75 7 each wall
3*50 9 each wall
3*25 last 15m underwater 3 * 50 9 each wall
2 * 75 7 each wall
100 5 dolphin kicks each wall
5 times thru (28 min)
25 sprint on 1:00
50 Sprint on 1:30
75 sprint on 2:00
100 50 off/50 stroke long on 2:00
WD
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