Warm Up
.
600 with perfect technique zone 2
.
Main Set
.
4 x 250 @ Zone 3 Tempo
10 x 25 Breast stroke pull with pull buoy (no kicking) @15 sec recovery
8 x 100 free @Zone 5 Effort, 20RPS
.
Cool Down
.
4 x 100 as 50 drill / 50 free with 10 sec recovery
