Endurance swimming

2.4K - 1 hour

Warm up 300 choice
200 Breast kicks
4 x 25 no breathing

200 Pull @ 3:40
4 x 100 swim neg split @ 1:50
4 x 50 kicks fins fast
4 x 25 swim sprint with fins @ 40

2 min rest

150 Pull @ 3:40
3 x 100 swim neg split @ 1:50
4 x 50 kicks fins fast
4 x 25 swim sprint with fins @ 40

Cool down 150