Nationals 2 Days Out
200 swim
100 kick
4×50 drill
Main Set (all long and smooth, good technique):
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim @ 30s rest
2 x 50 kick @ 15s rest
400 swim
200 Cool down
TOTAL: 2600m