150 m back and forth

Warm up
300 choice
4 x 50 breathing exercice 15 first no breathing
4 x 50 kicks @1:20

3 x 150 as 100 fast - 50 active recovery
6 x 50 dolphins kicks on the back with fins @1:15
3 x 150 as 75 fast 75 active recovery

Cool down
200 easy