200 swim
2 x {
- 2 x 50 drill @ 1:05
- 2 x 50 breathing every 5/7 @ 1:05
- 1 x 50 kick @ 1:30 }
6 x 100 free with paddles @ 2 x (1:50-1:45-1:40) or 2x(2:00-1:55-1:50)
100 easy
Main Set:
- 4×500 @ 9:30/10:00/10:45
** Increase speed 1-4;
** moderate pace to race pace
100 easy
TOTAL: 3500m