Notes
300 warm up
Pull with paddles and buoy 8x50 (on 60/ten seconds rest)
Swim 400, (7:06)
pull with paddles and buoy 6x50 (on 60/ten seconds rest)
swim 300, (5:22)
pull with paddles and buoy 4x50 (on 60/ten seconds rest)
200 strong (3:31)
swim 4x25 no breatheres on 1:00