200 warm up swim
200 kick choice
Pre-Set:
2 rounds:
- 4×50 High Elbow Catch Drill with Paddles @ rest 20-30s
- 4×50 fists drill @ 20-30s rest
- 2×25 sprint kick @ 20s rest
- 4×50 800m pace @ 1:00
- 50 easy
Main Set:
- 3×100 @ 2:00/2:15
- 50 easy @ 1:30
- 3×100 @ 1:50/2:05
- 50 easy @ 1:30
- 3×100 @ 1:40/1:55
- 50 easy @ 1:30
- 3×100 @ 1:35/1:50
>>> *Holding 800m goal pace for all 100’s (Don = 1:25)
150 easy cool down
TOTAL: 3300m