MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again.
Then 5' at Zone 4
CD: 10' cool down easy.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300.
3x300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
2x300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim.