Warm up
Swimmer's choice
(600/600m)
Drill
6x75
Odds: 50 single arm drill/25 kick
Evens: 50 rhythm drill/25 swim max DPS
Focus on hip rotation
4x50 on cruise+10 sec, descend 1-4
(650/1250m)
Main
4x100
Odds on cruise+5 sec, evens on cruise-5 sec
1x800 on cruise+20 sec
4x50
Odds on cruise+5 sec, evens on cruise-5 sec
1x400 on cruise+10 sec
The purpose of this set is to begin the longer swims with an elevated heart rate. There is no break between the short swims and the longer ones--go right into them. If you need to use any pulling gear, make sure you've got it on before you get to the longer swims.
(1800/3050m)
Last set
1x100 easy
6x50 kick on cruise+15 sec, descend 1-3, 4-6
1x100 easy
(500/3550m)