Warm up:
- 200m choice non-stop swim
- 100m kick - no board
- 2 x 50m drills
- 100m swim
Build set:
- 75m: 25m easy breast, 25m moderate f/s, 25m hard breast
- 75m: back, f/s, back
- 75m: breast, f/s, breast
- 75m: 25 easy f/s, 25m moderate f/s, 25m hard f/s
Main set 2/3/2:
- 4 x 100m choice hard
- 4 x 100m choice harder
- 4 x 100m choice hardest
- 4 x 100m choice all out
Warm down:
1500m total