Workout - Long/short

Warm-up: 2 x (100 swim/100 kick/50 scull)

Main set:

400 @ 60-70 RPE R :20

50 sprint R :30

300 @ 60-70 RPE R :20

50 sprint R :30

200 @ 60-70 RPE R :20

50 sprint R :30

100 @ 60-70 RPE R :20

50 sprint R :30

50 @ 60-70 R :20

50 sprint

8 x 25 kick FAST @ R :10

Cool down - easy 200

Total - 2200