Warm up:
200 Free / 200 Kick / 200 Pull / 200 Free
Main Set:
Short Recovery building on muscular endurance. Try and not to take more than the necessary on the recovery sets.
- 400 Free with 20 sec RI (80% of Effort) Check your time at the 200 mark.
- 300 Free with 15 Sec RI (80% of Effort) Check your time at the 200 mark
- 200 Free with 10 Sec RI (85% of Effort) Try and match your 200 time from the first set and second set
- 4 x 100 Free with 20 sec RI (90% of Effort) Try and be consistent on all of them.
Band Work – Get a band and loop it around the pool and do the following:
- 4 x 20 sec of Butterfly stroke with 20 sec RI
- 4 x 20 sec of Freestyle stroke with 20 sec RI
Sprint Set:
- 3 x 150 Sprint with 1 min Recovery
Cool down:
- 100 Choice
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