24 * 100
3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40)
100 Swim
100 75 Swim/25 Kick
100 Swim
100 50 Swim/50 Kick
100 Swim
100 25 Swim/75 kick
100 Swim
100 Kick
12 * 75 (Rd 1 50's are build, Rd 2 50's are kick, Rd 3 50's are fast, 25&75 go from fast to faster)
50 Fly/25 back
50 Back/25 Breast
50 Breast/25 free
75 Free
Rd 1 on 1:10, Rd 2 on 1:20, Rd 3 on 1:00 or 1:05
last hour
8 * 400
Odd IM descend - options leading to full stroke on 7:00 or 7:30
Even free or back ascend on 5:30 or 6 (15s drops)
or
400 kick descend (300 --> 400)
400 swim ascend
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