Endurance / 2700m

Distance: Type: Endurance Warm Up 400m (Fins Optional) *50m Free *50 Choice (No Free) *50m Kick (No Board) *50m Single Arm Free (25 L, 25 R - opposite arm by side) Main 2 x 400m on :30 RT 1. E/S 2. N/S 200's 2 x 200m on :20 RI *100 Kick, 100 Free *140 - 150 HR 4 x 100m on :20 RI *Odds: IM *Evens: Free *7 RPE 100m Kick 8 x 50m Free on :15 RI *3 x 50 Smooth (140 - 150 HR) - extra 15 sec rest - *1 x 50 Strong (160+ HR) *repeat Cool Down 200m Choice