3×100 as swim/kick/pull
3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest
Pre-set w/ Paddles:
- 4×50 descend 1-4 swim @ 60/1:10
- 4×50 DPS @ 1:10/1:20
- 4×25 sprint @ 45s/50s
- 100 easy no paddles
Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25)
- 10×100 @ 1:50
** All 1:25 or under - 100 easy @ 4:00
- 10×50 @ :55
** All 43 or under - 200 cool down
TOTAL: 3000m