HIIT / 2200m

Distance: Warm Up 500m as (Fins Optional) *100m Choice *100m Kick *50m Sculling *Repeat Main 4 x 50m Pull on :20 RI *PB & PD 1. Smooth 2. 15m Strong, 35m Smooth 3. Smooth 4. 20m Strong, 30m Smooth 4 x 50m Kick on :20 RI *KB Only 1. Smooth 2. 15m Strong (nose in water - No Breath), 35m Smooth 3. Smooth 4. 20m Strong (nose in water - 1 Breath allowed), 30m Smooth 100m Easy 4 x 200m HIIT on :45 RT *20 strokes SMOOTH, 10 strokes FAST *Repeat until 200m *Optional Equipment: 1. Fins & Paddles 2. Fins Only 3. Paddles Only 4. No Equipment 50m Easy 3 x 50 on :20 RT as *Rev Desc from 7 RPE Swim Down 200m as *50m Kick *50m Swim *Repeat