2 rounds warm-up:
- 200 swim
- 50 single arm drill
- 200 pull
- 50 kick
Main Set:
- 300 pull + paddles (easy/med/fast by 100) @ 30s rest
- 2 x 50 race pace (~200 pace … <40) @ 1:00
(act: 38, 39) - + 30s extra rest on last rep to grab gear for 300
- 300 pull+ paddles (build each 100) @ 30s rest
- 4 x 50 race pace @ 1:00 + 30s extra
(act: 39, 39, 40, 39) - 300 pull + paddles (50m DPS/100m swim strong) @ 30s rest
- 6×50 race pace @ 1:00
(act: 39, 39, 39, 39, 39, 38) - 300 swim recovery
- 8 x 25 as odd race pace (sprint!!) / even smooth @ 40s
(act: 18, 18, 18.5, 17)
200 cool down
TOTAL: 3000m