Warmup: 10 x 50 (10 sec R )
DPS: 4 x 25 @ 1:00
Drill: 4 x 100 1-arm fr
Set #1 (pull option on this set): 50/100/150/200/150/100/50 (10 sec R) Do 2nd half of set faster than first half (i.e. your last 50 is faster than your first one, same thing for the 100s...)
Pace Set: 10 x 50 @ pace time
Cool: 100 kick/ 100 pull/ 100 swom (10 sec R)
Distance: 2600 m.
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