Mix of pull and 100m build up.

2900m - 1:30

Warm up
400 swim - drill- kick
4 x 50 breathing 3-5-7 / 2-4-6 D et G
4 x50 kick with fins @1:10
100 DPS
200 pul built to R:10 at 100m
6 x 100 descending 1 to 3 @ 2:00 with fins
4 x 50 kick @ 1:20
100 easy
3 x 100 descending 1 to 3 @2:30
100 drill or technique
6 x 50 25 fast 25 recovery @1:30
Cool down 300