300 warm-up as 75 free/25 not free
3×200 as kick/swim/drill/swim by 50m @ 30s rest
4×50 kick descend 1-4 @ 1:30
8×25 as 1 swim fast feet to wall/1 fast underwater kicks @ 50
100 easy
Main Set – Cookie Cutter:
2-3 rounds (only 2 rounds were possible due to the last start caused by PSAC strike action)
- 4 x 50 @ 1:15 (act: {40, 38, 39, 39} and {41, 40, 39, 39} )
- 2 x 100 @ 2:30 (act: {1:21, 1:20} and {1:21, 1:20} )
- 1 x 200 @ 5:00 ( act: 2:45 and 2:43 )
*All at 200 pace, hold pace from 50’s in 100’s and 200’s; even splits
100 easy cool down
TOTAL: 2700m-3300m