10 minute warm up
8x75 kick/drill/swim @ :10 rest
20x100
1@1:40
3@1:35
1@2:00 recover
then
1@1:35
1@1:40
2@1:35
1@2:00 recovery
then
2@1:35
1@1:40
1@1:35
1@2:00 recovery
then
3@1:35
1@1:40
1@2:00 recovery
8x75 kick/drill/swim @ :10 rest
cool down
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