100 Swim/200 Pull - long/200 Build kick/100 IM Swim
3 * (5 easy-5 hands up-10 easy-10 hands up- 30s off) dolphin/breast/free
100 Swim/200 Pull - long/200 Build kick/100 IM Swim
400 Stroke & individual specific drills
4 * 25 with5-10s of speed work
3 * 50 sprint from blocks for time
Consider kicking one of the sets below.
6 * 200 1-4 descend/ #5 easy/# 6 fast on 2:45-3:15
100 easy
15 * 100 5 on fpp + 10, - 30s rest 4 fpp+5 - 30s rest
3 on fpp - 20s rest
2 on fpp - 10s rest
1 on fpp
100 easy
4 * 400 1-3 descend 4 easy - equipment optional and can be switched
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