Last night after work: I completed 20 TGU's and 200 swings in 21 minutes with the 24kg bell. I used the Dane of Pain's protocol. 15 seconds on, 15 seconds off. Started out with 9 swings per 15 seconds until I hit 81 reps then kicked it up to 10 per 15 seconds.
I must say, that is a perfect combination. One compliments the other. A good way to build aerobic capicity and strength-endurance.
-Joe