2 Days to Etobicoke Provincials
200 warm-up
4 x 50 kick @ 20s rest descend 1-4
8 x 50 as 1 swim alt 1 single arm drill @ 20s rest
Main Set:
1-2 x 400 long and smooth @ 6:45/7:15
4-6 x 100 strong @ 1:40/1:55/2:05
1-3 x 200 at 400m pace @ 3:45
4-6 x 100 faster than 1st set @ 1:45/2:00/2:10
100 cool down
TOTAL: 2300m-3500m