200 swim warm-up
4 x 50 as 25 free/25 not free @ 20s rest
2 x 75 as 50m side kick/25m swim
Kick Set:
- 300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 40s rest
- 200 kick every 3rd 25 = max uw kicks @ 30s rest
- 100 kick every 2nd 25= max uw kicks @ 20s rest
- 4 x 50 kick strong with 4-6 strong uw kicks off each wall @ 1:30
Pull Set:
3 rounds
- 300 swim @ 5:45/6:30
- 3 x 100 pull w/ paddles @ 1:45/2:00
- Extra 40s rest
*300’s descend 1-3 to 400 pace
*100’s are strong focusing on high elbow and full finish pull
150 cool down
TOTAL: 3300m