200 swim warm-up
4×50 as 25 free/25 not free @ 20s rest
2×75 as 50m side kick/25m swim
Kick Set
300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 5:45
200 kick every 3rd 25 = max uw kicks @ 4:30
100 kick every 2nd 25= max uw kicks @ 2:15
6×50 kick strong with 4-6 strong uw kicks of each wall @ 1:30
Pull Set
3 rounds
300 swim @ 5:30
3×100 pull (paddles optional) @ 1:50
Extra 40s rest
*300’s descend 1-3 to 400 pace
*100’s are strong focusing on high elbow and full finish pull
150 cool down
TOTAL: 3400m