Warm up
Swimmer's choice
(600/600m)
Drill set
- 4 x 75
odds: 50 swim/25 kick
evens: 50 drill /25 kick
4 x 50 open water drills
4 x 25 swim build
(600m/1200m)
Main set
- 1 x 1000 every third length of each 100 open water drill
1 x 1000 broken- x 400 rest 10 sec
- 1 x 300 rest 10 sec
- 1 x 200 rest 10 sec
- 1 x 100 rest 10 sec
(2000/2600m)