Time Based Workout

 All groups:

10 minutes choice for warm up, with 2 minutes rest.

6 minutes fast/slow kicking (coach whistles between sprint kick and easy kick), 2 minutes rest.

8 minutes as 25 easy non-free, climb out, dive in, 25 sprint free, 2 minutes rest.

8 minutes swim, No Walls, with 2-3 x sighting on each 25, with 2 minutes rest.

10 minutes with pulling equipment as 50 easy/50 strong, with 2 minutes rest.

6 minutes as perfect streamline with fast kick off the wall and then swim the remainder of a 50 easy, repeat.

2 minutes cool down of your choice.