Dryland

30:00

Swim:

1x

1 x 500 with fins on 8:00 - every 5th lap is UWK

Pre-set:

4x

2 x dive 25 on 0:35 - holding UWK tempo through BO

1 x 50 easy free on 1:00 - 2 breaths

2 x 25 on 0:35 - torpedo kick to 5/3 stroke BO

Extra 1:00

Main set:

2x

1 x 100 kick on 1:30 - descend 1-4

1 x 100 kick on 1:40

1 x 100 kick on 1:50

1 x 100 kick on 2:00

4 x 50 kick on 0:50 - holding #4 [100] divided by 4

8 x 25 kick on own five rest - goal is to beat #4 [100] doubled

1 x 50 easy swim on 3:00

Round 1 = free

Round 2 = stroke

Post set:

1x

16 x 75 pull on 1:10

Odds = ATHIM - strong

Evens = choice descend by [25]

1 x 200 easy