Warm - up: 200: Easy swim 200:
Easy pull swim (25 fist / 25 Fingertip drag) 200: Swim with fins (25 636 drill, 25 backstroke, 50 swim) 4 x 25 swim build effort (20 second rests)
Main Set: 600:
Pull paddle tempo (rest 20) 6 x 50:
Swim fast (rest 20) 200: Kick with fins 3 x 200
Pull paddle descend (rest 20) 6 x 25
Swim fast (rest 20) 200 Kick with fins 2 x 100 IM with fins (fly kick with breaststroke)(rest 30) 100
Easy cool down