Tip: You need to set an interval and stick to it!
Warm up 400 choice
Drill set: 200 as 25 free/ 25 fist
10 x 100 on a pace that only gives you 5-10 seconds rest. An easy way to do this is to take your 500 pace then add 5 seconds.
Easy 100 choice
10 x 50 on a pace that is very challenging and only gives you 2-5 seconds rest so take your 200 or 100 time and add 3 seconds.
Warm Down 400 easy
10 x 100 on a pace that only gives you 5-10 seconds rest. An easy way to do this is to take your 500 pace then add 5 seconds.
Easy 100 choice
10 x 50 on a pace that is very challenging and only gives you 2-5 seconds rest so take your 200 or 100 time and add 3 seconds.
Warm Down 400 easy
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