Created by Volans, enjoyed by many.
Intermediate
Warmup: 3 x 50m DYN, 2 min recovery
- 8 x 25m + a turn, swim back on the surface, leave every 90s
- 16 x 25m, complete as fast as you can, try 3 - 5 breaths for recovery
- 25m delayed start from 10s
Advanced
Warmup: 3 x 75 DYN, 2 min recovery
- 8 x 50m, leave every 90s
- 16 x 25m, complete as fast as you can, try 3 - 5 breaths for recovery
- 50m delayed start from 10s