400 Fr/Bk by 100 fist/swim by 50 400 6 Kicks/side or approx. 300 Br Drills & Swim, or 250 Fly drills (by 25? underwater recovery)
3 * 300 with increasing intensity
1) Kick - 200 IM/100IM 2) Kick choice 3) 5 dolphin kicks off wall or Breast 200-250 no pullout – 4 streamlined BR kicks
4 * 200 descend and “-“ split – 15 s rest max on first one
7, 8 or 9 * 50 IM switch
At the 55 min mark
Set A
4 * 50 Sprint on 4:00
Set B
12 * 100 – last 25 or 50 stroke?
1-3) descend on 1:30 + 5, 10 or 15? 4-9) hold #2 on 1:20 + 5, 10 or 15? 10-12) ascend on 1:30 + 5, 10 or 15?
Finish with
2 * (5 * 50 sprint on 40, 50, 60, 70, 80)
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