4×200 as swim/kick/pull/swim
12×50 as 2 Drill/1 Swim @ 1:20
- Choice stroke but keep them together in sets of 3
Turns Practice 10mins
- Drills
8×50 swim mid-pool @ 1:15
- Focus on fast turns in and out of the wall
4×25 resistance kick @ 45
200 swim breathing every 5
4×50 Drill/swim IMO or best stroke @ 1:15
200 swim breathing every 5 or 7
4×100 as 75 smooth/25 fast @ 2:00
200 build by 50
100 Cool down
TOTAL = 3200m