w/u: 2 x100m any stroke at even pace = 15 sec rest
Build:
2 x ⌠ 1x 50m fist drill
1 x 50m side kick
1 x 50 m sculling drill
1 x 50m back kick⌡
Main
2/3/4/5 ⌠200m free at steady pace with 20sec RI – keep same pace and swim time⌡
50m breast
50m back
2/3/4/5 ⌠200m free at steady pace with 20 sec RI – keep same pace and swim time⌡
w/d: 200m breast/back combo
2900m
w/u: 4 x 100m easy 15 sec RI
Main: 3 x ⌠12 x 25m pull with 15 sec RI then 200m hard swim
do every 4th 25m hard- use paddles if available⌡
Take 1 min break
Cool down: 4 x 50m easy non-free
2100m