Warm up + 2km running + 5 sets of: 200m swimming and 500m running + 400 metros swimming + inverse track ( 6kms aprox). Clean your material and strech.
Style and drill: crawl without feet, using pullboy, swimblades and hydration can.
Objetive: to adapt to continuous changes.
Distance: 1400 meters swimming, 10 km running (aprox).