3 X 100m (50m swim free, 50m catchup drill)
Technique - 400m
4 x 50m kick with fins
4 x 50m swim using fins and paddles
Main - Endurance - 2.1km
Set 1: maintain steady heartrate
4x 150m free on 2.45
100 easy
Rest 1min
Set 2: 3secs faster than set 1
4 x 150m free on 3min
100m easy
Rest 1min
Set 3: 6secs faster than set 1
4x 150m free on 3.15min
100 easy
Warm Down - 200m any stroke but Free
TOTAL: 3km
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