300 warm-up as 75 fr/25 not fr
4×50 choice drill freestyle
4×50 as 25scull/25 kick
8 x 50 @ 60-55-50-45 twice through
SwimTimes: 45, 43, 42, 41, 47, 44, 42, 40
Main Set:
36 x 50 @ 1:30
4 kick – 2 swim – 38, 37
4 kick – 4 swim – 37, 37, 37, 38
4 kick – 6 swim – 39, 38, 38, 38, 37, BK 45
4 kick – 8 swim – 38, 37, 37, 37, 37, 37, BK 45, 44
*** Kick all out, swim strong (just over 200m pace) ***
300 cool down
TOTAL: 3200m