200 swim
100 kick
4×25 scull @ 20s rest
8×50 drill choice @ 1:05/1:15
4×100 breathing every 5 @ 2:00/2:20
Main Set:
4x
150 swim at 200 pace @ 2:45/3:00
50 kick fast @ 1:20
50 easy swim @ 2:00
4×50 DPS w/ paddles strong @ 1:10 or 20s rest
2×100 swim fast @ 2:00 or 30s rest
200 swim hitting 200 pace +?8
200 cool down
TOTAL: 3100m