Warm-up
- 4 x 125: 50 drill/75 build
- 4 x 50 : 25 scull/25 swim
Main Set
- 4 x 500, 20 second RestInterval after each
- 1st 500: straight through!
- 2nd 500: 10 second break at halfway point
- 3rd 500: broken into 100s – 5 s break after each 100
- 4th 500: straight through! (Try to swim as fast or slightly faster than #1)
Dessert
- 4 x 50 +20 (try to hit -5 pace. remind arms of uptempo pacing)
- 4 x 100 kicking
- 200 pull