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
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
Kick with fins 2 x 100 IM with fins (fly
kick with breaststroke)(rest 30) 100 Easy cool
kick with
breaststroke)(rest 30) 100 Easy cool down