200 warm-up
4×75 as kick/drill/swim @ 1:30
6×50 as 25 easy/25fast @ 1:10
8×25 as 1 overkick drill/1 swim glide @ 50s
Main Set:
4×100 swim or pull breathing every 3 ALT every 5 @ 2:00/2:30
8×50 as breathing pattern (repeat) @ 30-40s rest
– 4 breaths/25m
– 3 breaths/25m
– 2 breaths/25m
– 1 breath/25m
4x
2×50 kick 1 easy/1fast
100 swim (focus on glide and strong kick)
100 cool down
TOTAL: 2700m