A
16x50
2 swim
2 k/s s/k
2 drill
2 3 cycles fast head up

6x200 on 4 descend 1-3
8x50 on 60

300fr/bk by 50
200 scull/fr by 25
100k

B
12x50
2 swim
2 k/s s/k
1 drill
1 3 cycles fast head up

4x200 30s rest 1 fast 1 ez
8x50 20s rest

300 fr/k by 50
200 scull/fr by 25

C
12x50
2 swim
2 k/s s/k
1 drill
1 3 cycles fast

4x100 1 fast 1 ez 30s rest
4x50 on 20s rest

300 fr/k by 50