Max 1/2 hour
500 Long walls
400 Distance per stroke
300 PBL with paddles, snorkel
200 kick "-"
4 * 25 15/10
at 7:00
200 strong pull or swim on 3:20
4 * 50 on :50 (#3 fast)
200 pull or swim (choice of which 150m is strong on 3:00
4 * 50 on 1:00 - 2 and 4 fast
200 pull or swim (choice of which 100m is strong 3:00)
4 * 50 on 1:10 - 1, 2 and 4 fast
200 pull or swim (choice of which 50m strong 3:20
4 * 50 all fast on 1:20
Last 15 min
8 * 75 S/K on 1:20
#1 Swim if you get more than 5 s rest then 2) is 50S/25 Kick
when you get more than 5 s rest add kick, less than 5s reduce kick.
This is a practice for some up/down sets in the future
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