Warm Up: 800
- 200 swim
- 4 x 50 drill choice
- 200 pull with paddles
- 4 x 50 kick choice (Sher= dolphin with fins & board)
Pre-set – 2 rounds:
- 4 x 50 swim as 25fast/25 easy ALT 25easy/25 fast @ 1:15
- 2 x 100 paddles breathing every 5 or 7 @ 2:00/2:20
- 4 x 50 swim at 400m pace @ 1:20
Main Set:
- 5 x 300 best average @ 5:30/6:00/6:30/7:30
* (choose pace time –1:50 pace/2:00 pace/2:10 pace/2:30 pace)
( act: 4:25, 4:23, 4:25, 4:27, 4:22 )
avg was 4:24.4
200 cool down
TOTAL: 3700m