WRITTEN AS THE FOLLOWING:
200 swim
100 kick
8×50 drill Freestyle @ 1:10
4×75 as 25 kick/50 swim @ 20s rest
6×150 @ 3:30
Odd: RAP/LAP/Glide by 50 with paddles
Even: Freestyle swim smooth (no equipment) – Find strong pull from the drill before
3x
300 freestyle strong @ 5:00/5:30/5:45/6:00
2×50 kick @ 1:20
*Gentle descend the 300’s in time. #1 50% effort, #3 75% effort
100 cool down
TOTAL: 3200m
BUT WE ACTUALLY DID THIS:
4×100 swim/kick/drill/pull build
4×50 Drill Choice @ 1:15
6×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend
100 easy
Banjo Billy 200’s
1 x 200 easy @ 3:40 or 4:10
1 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
2 x 200 fast @ 3:20 or 3:50
1 x 200 easy @ 3:40 or 4:10
3 x 200 fast @ 3:20 or 3:50
200 cool down
TOTAL: 3300m