400-800 long swimming
6 * 50
1-3 descend SC &/or time
4-6 descend to 200 Pace
2-6 * 50 1) 15/25/10, 2) 15/25/10
2-6 * 25 done as 15/10
3 * 50 Sprint
or
5 * 100 1-3 descend to 400 pace, 4&5 hold
If not racing this week
300 with fins - every 4th 25 flip into Fly or Breast
200 Pull build
9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35
20 * 100 on 1:50
5 challenging (fly, some fly, breast, challenge with best avg, kick//
1 smooth
4 challenging
1 smooth
3 challenging 1 smooth
2 challenging
1 smooth 1 challenging
5 * 200 with paddles ascend on 3:00, 3:10, 3:20...
or +10, +15 or +20
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