Kick & Pull / 1100m

Distance: Warm Up 2 x 100m on :20 RT as *50m Swim, 50m Kick Main 4 x 50m Kick on :20 RT 1. Smooth 2. Strong 3. Smooth 4. Stronger 4 x 75m Pull on :20 RT *Paddles & Snorkel optional 1. Smooth 2. Desc 25's 1 - 3 3. Smooth 4. Desc 25's 1 - 3 2 x 100m Swim *130 - 140 HR *75m Free, 25m Choice (No Free) Cool Down 4 x 50m Choice on :15 RT *Check HR is below 110 HR after #4. If not, do an extra 50 Kick easy