Warm Up: 800
- 200 Swim
- 200 Kick
- 200 Drill Swim by 25m
- 4×50 as 1 scull/1 not free
Pre-Set: 300
- 4×25 as fast underwater kicks (5-7) @ 50
- 4×50 as 25kick fast/25 swim smooth @ 1:20
- 4×25 sprint, feet to wall @ 50
Main Set: 1100 2 rounds of
- 2 x 175m Free @ 3:30 (hold goal 200 free time)
- 50 Kick fast @ 1:30
- 50 Free fast @ 1:15 (200 pace+)
- 25 Free fast
- 75 easy
6×100 pull with paddles @ 1:55/2:15
– Long and smooth
200 cool down
TOTAL: 3100m