Warm Up: 15 min
- 100 Pull
- 50 Fly 1-arm, 50 Full Fly, 50 Fly Fist
- 50 BK 1-arm, 50 BK
- 50 Kick
- Repeat from the top
Set 1: Kick
- (25m FL kick, 25m FS Kick)
3 min continuous
Set 2:
- 5 x (25m BR, 25m FS) on 5 sec rest
Set 3: Pacing
- 4 x (50m FS, 5 sec rest, 50m FS) on 15 sec rest
Aim for even pacing each 50
DB – 38-39sec
Set 4: Pacing
- 5 x 100m FS on 2:00
aim for even pacing 50’s
DB – ~1:18 repeats
Set 5:
- one broken 100m FS by 25’s, 5 sec rest each 25
Swim Down
- 100 Easy