Warm-up: 10 minutes swim
Drill: 3×100 Kick-drill-drill-swim, 4×75 Descend
Main: 6×200 negative split. 10 seconds rest between intervals
Main: 8×100 Descend 1-4, 5-8 with 5 seconds rest between intervals.
Swim-down: 300
Warm-up: 10 minutes swim
Drill: 3×100 Kick-drill-drill-swim, 4×75 Descend
Main: 6×200 negative split. 10 seconds rest between intervals
Main: 8×100 Descend 1-4, 5-8 with 5 seconds rest between intervals.
Swim-down: 300
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