400 easy warm up,
6x50 drill (catch up drill or finger tip drag)/swim back
3x100 build
Main set:
900 at moderate pace, 1 min rest
600 consisting of 3x100 fast/100 easy, 45s rest
400 50 fast/50 easy, 30s rest
200 build, 15s rest
6 x 50 sprint, 10s rest
Warm down: 150 choice
Main set:
900 at moderate pace, 1 min rest
600 consisting of 3x100 fast/100 easy, 45s rest
400 50 fast/50 easy, 30s rest
200 build, 15s rest
6 x 50 sprint, 10s rest
Warm down: 150 choice
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