10 minute warmup
Drill
4 x 100 swim/kick/drill/swim
4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead
4 x 25 freestyle with dolphin kick
4 x 25 catch up drill
4 x 25 fist drill
[800 meters]
5 x 400 on cruise +20 [even pace or descend]
[2000/2800]
400 kick
[400/3200]
Options
1 – 800 swim
2 – 8 x 100 IM – lane chooses interval
3- 4 x 200 +10
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