15 * 75
1-5) on 1:30
alternate 25 scull/50 Build with
fist/drill/swim 6-10 same on 1:20
11-15 swim on 1:00/1:05 or 1:10
3 out/ins from the block and 20m easy speed
800 swim choice - each 200 the same and gets faster
600 Pull ideally with paddles and snorkel
3 * (8 * 25) with 8 min rest between (3 waves)
SP will probably only get 1 wave in.
first two rounds on 25 3rd round on :20 with fins
600 with fins 100 drill/50 swim 12 * 50 1 on :40, 1 on :50, 1 on 1:00 , 1 drill on 1:10
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