W.U. 800m to 5:50
Set 1: Kick
- 3 x 100m Choice on 2:30
- 2 x 50m Choice on 1:15
- 50 Easy
Set 2: Base Aerobic
- 400m FS or 6:30 Swim on 7:00
with Option every 4th BK - 100 BK on 2:00
- 300m FS or 4:40 Swim on 5:00
- 100 BK on 2:00
- 200m FS or 3:15 Swim on 3:30
- 100 BK on 2:00
- 100m FS
- 50 Easy
Set 3: Descends
- 4 x 150m FS on 2:30
Swum as 50 Easy, 50 Medium, 50 Fast
adjust to get 15 sec+ going on 2:30 - 50 Easy
Set 4:
- 8 x 50m on 1:00 swum as:
50 FL – 50 FS
50 BK – 50 FS
50 BR – 50 FS
50 FS – 50 FS
Swim Down
- 200 Easy