4 × 100 as 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