800 SKDrS with fins
4 * 200 on 4 - descend to PB+10-15s
4 * 25 15/10
4* 25 - Speed drills of your choice on 2:00 if you can finish by 6:45
Main set
3 rounds of
3*50, 2*75
everything on 1:30
50's = Stroke count + time
hold low stroke count from 50 into the 75
2nd 75 is recovery
30s extra rest between rounds
fast 25's from a dive in 3 outside lanes - swim back easy in middle lanes
Comments