Warm-up
- 300 every 3rd length uptempo
- 4 x 75 kick/drill/swim by 25
- 4 x 50 golf
Main-set
Swim Set
- 2 x 25: first one SPRINT, second one EZ
- 2 x 50: first one SPRINT, second one EZ
- 2 x 75: first one SPRINT, second one EZ
- 2 x 100: first one SPRINT, second one EZ
- 2 x 125: first one SPRINT, second one EZ
- 2 x 150: first one SPRINT, second one EZ
Kick Set
- 2 x 25: first one SPRINT, second one EZ
- 2 x 50: first one SPRINT, second one E
- 2 x 75: first one SPRINT, second one EZ
- 2 x 100: first one SPRINT, second one EZ
Cool Down
- 8 x 25 focus on streamlines