Warm-up
- 1 x 200 : scull, swim by 25s
- 1 x 200: kick, swim by 25s
- 1 x 200: drill, swim by 25s
- 1 x 200: swim distance per stroke
Main Set
- 2 x 10 minute swims: first swim comfortable speed. gentle descend on second
- 1 x 500 + 10 Continue gentle descend
- 1 x 400 + 10
- 1 x 300 + 10
- 1 x 200 + 10
- 1 x 100 + 10
Cool Down
- 4 x 100 kick with fins. Odds dolphin
- 6 x 25 – work on streamlines off walls