- Warm-up
- 4 x 75 : odds 50 swim/25 kick. evens 50 swim/25 scull
- 4 x 50 : drill/swim
- 4 x 25 : work on streamline
Main Set
NOTE: Purpose of main set is to sprint, then drain your legs, then do some more sprinting
- 4 x 25 SPRINT + 30
- 2 x 50 SPRINT + 50
- 4 x 25 SPRINT + 30
- 150 EZ
Now… drain the legs –
- 10 x 25 kicking – SPRINT on 30 second rest interval
Do some more sprinting
3 Rounds
- 50 uptempo + 50
- 50 SPRINT
- 50 EZ