300 swim warm-up
4×50 kick as 2 side kick/2 front @ 1:30
6×50 RAP/LAP alt. Head Touch @ 1:15
8×50 as 4 no equip/4 with paddles – desc. in 2’s @ :55
Main Set:
4×100 swim @ 1:55/2:20
3×200 swim @ 3:40/4:30
2×300 swim @ 5:15/6:30
1×400 swim @ 6:40/8:20
*Steady and consistent pace
100 cool down
TOTAL: 3300m