200 swim – flip turns + 3-4 kicks off every wall
4 x 100 as 50 drill / 50build @ 2:15
4 x 50 descend 1-4 @ 1:00
3 Rounds:
- 4 x 100 DPS with snorkel @ 2:00 (optional if not enough time)
- Extra 60s rest
- 500 for time
- Extra 60s rest
Round 1: 500 FT = 10 x 50 best average @ 55/1:05 GOAL <44
Round 2: 500 FT = 5 x 100 best average @ 1:45/2:00/2:15 GOAL < 1:26
Round 3: 500FT = 500 for time GOAL <7:04
200 cool down
TOTAL: 2500m-3700m