Five times thru
50 Kick on 1:00
100 S Max DPS on 1:45 (descend by round - add max 2-3 strokes per length)
1, 2, 3, 4, 5 build to wall and fast turn sprint 15 m
A/
30 * 50 Fly or breast on 55 or 60
B/ IM Wheel twice thru in 4, 4:15 or 4:30
25/50/75/100 50/75/100/25
75/100/25/50
100/25/50/75
C/ 20 * 100 on 1:25/1:30 or 1:35 (looking for 5-10s max rest
1) 75 Cruise 25 fast kick
2) Fast walls
3) Very long breath every 3
4) As much off stroke as you can and still make it
500, 400, 300, 200
mix and match with
Swim, Kick, Pull & Drill
with
at least 3 strokes
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