300 warm up as 75 free/25 not free
100 kick
4×50 drill choice @ 1:15
4×100 descend 1-4 to 400m pace @ 2:00/2:15
Main Set:
3 rounds
- (50 @ 400 pace + 50 easy) @ 1:50/2:10 GOAL < 44
- (75 @ 400 pace + 75 easy) @ 2:45 GOAL < 1:05
- 100 @ 400 pace GOAL < 1:26
- 300 free: 100 drill catch-up/100 head touch/100 swim
150 easy
TOTAL: 3100m