Sprint set

300 swim

12 x 25 on :30 Descend 1-4, 5-8, 9-12

300 swim

12 x 25. Same descend on :30

stretch cord or parachute or wear a weight belt or blue jeans. 4 x 25

4 x 50 fast on min

stretch core - parachute - or drag suit or jeans

4x 25

4 x50 fast on 1:00

easy 300. 2100 Total