200 swim warm-up
6×50 Drill
– 2 as RAP/LAP
– 2 as glide drill
– 2 as scull to 3 full strokes
4×50 DPS @ 30s rest
200 swim strong @ 45s rest
3×100 DPS @ 30s rest
200 Swim strong @ 45s rest
6×50 kick desc 1-3, 4-6 @ 2:20
6×100 free (1-3, 4-6) @ 2:00
– Breathing every 3 or 5
– Breathing every 5 or 7
– Breathing every 7 or 9
200 easy cool down
TOTAL: 2500m