400 Fr/Bk by 100 fist/swim by 50
4 * 100 IM 1) IM Kick, 2) Fly kick, 3) Free kick, 4) Regular kick
4 * 50 Kick descend to pace 200
200 Kick for time easy 200 IM kick
300 Pull 4 * 50 descend to 200 pace
4 * 25 15/10
XYZ
25-75 on 1:00 50-150 on 2:00
75-200 on 3:00
when you are ready
3 sprints (total distance = 100-200m)
In between minimum 300m (ie 6 * 50 1 on 40, 2 on 55, 1 on 45, 2 on 1:00) and 1:00 floating rest
three times thru
Vertical dolphin kick (2 * 5s on 5s off),
25 including a sprinting glide, 15m sprint underwater from push
Dive breakout
800m warmdown of your choice
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