300 warm-up as 75free/25 no free
12×25 @ :50 3x(kick/drill/8-10 uw kicks/sprint)
6×50 paddles RAP/LAP alt DPS by 50m @ 30s rest
4×25 scull @ 30s rest
3×200 build within each 200 to 75-80% effort @ 3:40/4:00/4:20
100 easy
Main Set – 100’s are @ 800m or 1500m pace:
- 100 pace @ 1:45/2:00/2:10
swim 1:25 - 50 easy @ 1:00
- 200 pace @ 3:30/4:00/4:20
swim 2:50 - 50 easy @ 1:00
- 300 pace @ 5:15/6:00/6:30
swim 4:15 - 50 easy @ 1:00
- 400 pace @ 7:00/8:00/8:40
swim 5:40
*Don holding 1:25 base
150 cool down
TOTAL: 3000m