Warm up:
10 x 100 as
– Odds: Free
– Evens: Kick with 15 sec recovery
200 with Paddles no buoy at a moderate pace focusing on distance per stroke
Main set:
4 x 100 Tempo with 15 sec recovery
200 Moderate
3 x 100 Tempo with 15 sec recovery
200 moderate
2 x 100 Fast with 20 sec recovery
200 moderate
4 x 50 Fast with 30 sec recovery
200 Moderate
Cool down:
200 choice
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