Fri/Sat. Aug. 14-15

W.U.
300 swim
200 pull
100 kick
2 x 50 fist
4 x 25 DPS

M.S.
300 swim - strong on :30R
4 x 25 fly on :15R
300 pull - paddles on :30R
4 x 25 back on :15R
300 swim - strong on :30R
4 x 25 breast on :10R

4 x 100 ez cooldown (include some easy kick) Total: 2400m

**Ironman athletes:
add the following set to the end of this workout:
2 x 1000 broken
as: 4 x 25 drill choice on :10R
4 x 50 kick on :15R
4 x 75 ez pull on :20R
4 x 100 swim descend 1-4 on :30R

200 ez (Total 4600m)