The clincher were the pull up's after every set. I did a large set on the gutter and a small set at the end of the pool, a higher pull up. You can do the pull up's on a diving block also.
Tube: 500... alternate breathing pattern per 50
Swim: 4 x 100 on 1:30
Fulcrum: 100: *modified catch-up with 40 pull ups at deep end. (split by 30 low p.u., 10 tall p.u)
Paddles (Hans): 500