Warm Up:
- 2 x 100 FS Pull
- 2 x 100 BK Fins Pull
Kick:
- 10 x (25 kick, 25 swim, 25 swim 25 kick) on 1:05
Mix kick
Pacing:
- 50m, 100m, 200m, 400m
Set pace of 50m with for what you can hold for 400
Take 10-15s between each distance
If pace isn’t held, restart
25’s:
- 6 x (25m IM seq, rest, 25m FS)
solid fast strokes
Pacing:
- 50m, 100m, 200m, 400m
Swim Down