Warm-up
- 4 x 50 Drill (mix it up)
- 2 x 400 + 20 (gentle descend 1-2)
- 1 x 200 stretch out – mix up the strokes and get ready for what comes next!
Main Set – Put on FINS!
- 1 x 100 +5
- 1 x 100 -5
- 1 x 100 +5
- 2 x 100 -5
- 1 x 100 + 5
- 3 x 100 -5
- WHEW! Take off your fins and do a 200 stretching out, recovering and mixing up strokes
Dessert
- 4 x 50 kicking – give your arms a break!
- 4 x 50 easy/fast, fast/easy, all fast, all easy (remind your body what it feels like to swim uptempo before stopping for the day!)