600 - 12x50 odds 6-3-6, evens 8-1-8 on 1:00.
1800 - 6x300 pull on 4:15 - 4:45. 1 and 2 are pull with buoy, strap and optional paddles. 3 and 4 are pull with strap and paddles. 5 and 6 are strap only.
This was tough. The first two were great, but the rest.... I've never done paddles without a buoy and with an ankle strap? My legs had a tendency to sink so I really had to pull hard to keep my body streamlined and prevent my lower half from slowing me down.
600 - 3x200 free strong on 3:15, mimic the body movement from the pulling
100 warmdown
TOTAL 4100
Good workout.
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