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w/u – 300m smooth
Build:
4 x 75m back/free/back
4 x 75m breast/free/back
Main
8(6) x 150m
(75m tempo/75m easy)(15 sec rest)
200m tempo(as 50s) (20 sec rest)
300m tempo(as 75s) (30 sec rest)
100m Tempo
c/d: 100m back
100m breast
(2900m)
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w/ u 100m Breast
100m Back Stroke
Build :
Kick/Drill set:
4 x 50m kick
2 x 50m drill
2 x 50m kick
2 x 50m drill
Main:
4 x 50m (progressive faster)
8 x 100m
Alternating at race pace effort and easy 30 sec/15 sec rest
3 x 200m (50m at race pace/150m easy)
c/d: 50m back
50m breast (2400m)
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