10 minute warm-up
5 rounds: 50 swim, 50 pull, 50 kick
5 x 150 c+20, c+15, …cruise, masters 30 second rest
5 x 100 c+10, +10, +5, +5, c
5 x 75 more up-tempo on cruise +10
5 x 25 sprint, 10-15 sec rest.
5 x 50 moderate, ascend
10 minute warm-up
5 rounds: 50 swim, 50 pull, 50 kick
5 x 150 c+20, c+15, …cruise, masters 30 second rest
5 x 100 c+10, +10, +5, +5, c
5 x 75 more up-tempo on cruise +10
5 x 25 sprint, 10-15 sec rest.
5 x 50 moderate, ascend