200 swim
100 kick
100 swim build
6×50 drill choice @ 1:05/1:15
6×75 as 25 kick/50 swim build @ 1:30/1:45
6×100 pull with paddles @ 1:50/2:00/2:15
- Feel strong in the water
6×25 fast swim @ 45s rest
Main Set :
X x 100 freestyle
- Pace time = 90% effort with maximum 12-15s rest
- Go to failure, no more than ten 100’s
300 swim cool down, nice and easy
TOTAL: 2200m + 100’s