300 warm-up
8×50 as 25 scull/drill choice @ 20-30s rest
4×75 as RAP/LAP/Glide by 25 @ 1:30
Pre-set (deep end):
25m easy to the deep end
8x(20s vertical kick/40 second tread)
*Vertical kick can be flutter or dolphin kick, hands out of water @ minimum
25m easy back to shallow end
Main Set:
- 3 x 150 @ 2:20 … swim 43 / 50m or under
- 2 x 150 @ 2:15 … swim 42 / 50m or under
- 1 x 150 @ 2:10 … swim 40 / 50m or under
- 1 x 100 kick @ 3:15
- 1 x 150 @ 2:10
- 2 x 150 @ 2:15
- 3 x 150 @ 2:20
- 1×100 kick @ 3:15
*Pace for the 150’s increases as repetitions decrease starting at 400 pace
200 cool down
TOTAL: 3250m