400m Pull at RPE4-5, 60 Sec Rest
4x 25m Kick at RPE8, 30 Sec Rest
4x 25m Swim at RPE6, 15 Sec Rest
300m Pull at RPE4-5, 60 Sec Rest
3x 25m Kick without board at RPE8, 30 Sec Rest
3x 25m Swim at RPE6, 15 Sec Rest
200m Pull at RPE4-5, 60 Sec Rest
2x 25m Kick at RPE8, 30 Sec Rest
2x 25m Swim at RPE6, 15 Sec Rest
100m Pull at RPE4-5, 60 Sec Rest
25m Kick without board at RPE8, 30 Sec Rest
25m Swim at RPE6, 15 Sec Rest
Total: 1200m