5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00
300 Pull on 5:00
4*75 Kick descend
300 IM swim on 6
4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace
4 * (4 * 50 descend) 1:00 between after first 2 rounds
rd1 fly on 50 or 1:00
rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50
4 * (8 * 25 on) on 5:00
rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35
800 Flow with fins - every 4th 25 5 and glide then swim
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