300 as 75swim/25 kick
3 rounds:
100 drill choice @ 10s rest
100 kick build @ 20s rest
100 swim ‘perfect’ @ 20s rest
50 easy @ 30s rest
Main Set:
300 free set-up @ 5:15
3×100 @ 1:50
200 free set-up @ 3:40
2×200 @ 3:20
25 easy to deep end @ 1:10
200 Broken à 100 off the blocks fast – 10s rest – 100 push fast
125 easy @ 4:00
*Set-up is a smooth pace, around 60-65% effort. Rest may be minimal but it’s not a massive effort, allows you to “warm-up” for the next part
*100’s/200’s are fast but not all out. Think controlled speed and consistent (i.e. not going out hard and dying)
100 cool down
TOTAL: 3000m