Warm-up
14 x 75m
4 free
4 pull
4 kick
2 x 50m drill 25m swim
Drill set
8 x 25m
2 x zipper
2 x 6 kick/stroke
4 x 50m Variables – “fast/easy” then “easy/fast” then “all easy” then “all fast”
Main set
4 x 150m
2 pull descend
2 swim descend
4 x 50m pull
4 x 100m
2 strong, 1 easy, 1 strong
300m = 100m strong free, 50m back + 100m strong free, 50m back
100m Cool-down
8 x 100 “mighty mixer” moderate pace
1-2 (25 fly/50 back/25 fly)
3-4 (25 back/50 breast/25 back)
5-6 (25 breast/50 free/25 breast)
7-8 (25 free/50 fly/25 free) fins ok!