Notes
200 swim
100 kick
200 pull
100 swim
2 x 100 mod on 0:10 rest
-- 1:34 for both
4 x 400 descending
-6:35 (1:39/100)
----0:30 rest
-6:36 (1:39/100)
----0:24 rest
-6:34* (1:39/100)
----0:28 rest
-6:34* (1:39/100)
* had to stop and let people pass on last 2
100 easy kick
50 easy pull
2 x [2 x 100 fast on 0:10 rest] with 0:45 rest
-1:32
-1:32
-1:31
-1:31
100 easy