10 minute warm-up
6 x 75 build, 4 x 75 fly-back-breast
6 150: 2 rounds cruise, cruise+5, cruise+10
4 x 75 kick
3- 4 rounds: Pull 150 rest 5 sec, 100 rest 10 sec, 50 rest 15 sec. Increase effort as the distance gets shorter
10 minute warm-up
6 x 75 build, 4 x 75 fly-back-breast
6 150: 2 rounds cruise, cruise+5, cruise+10
4 x 75 kick
3- 4 rounds: Pull 150 rest 5 sec, 100 rest 10 sec, 50 rest 15 sec. Increase effort as the distance gets shorter