Op. Barrel Roll

Swimming intervals:

WU: 200 m swim- any stroke

10x 100 m – any stroke / 10 sec rest

2x 500 m – as fast as possible CSS – 25 sec rest

10x100m – any stroke / 10 sec rest

5 x 50 ALL OUT SPRINTS- 10 sec rest ( use freestyle)

Cool down – 200 m swim any stroke

Notes: on the 100 s , if you know the butterfly alt that stroke with CSS , of course this is optional but it adds a bit more difficulty