Warm up
Swimmer's choice
(600/600m)
Drill
- 4x75 (25 kick/25 fingertip drag drill/25 swim max DPS)
4x50 swim Golf on cruise+10 sec
4x25 swim Build on cruise+10 sec
(600/1200m)
Main Set
- 1x200 on cruise-5 sec
1x600 on cruise+30 at the same pace as the 200
1x150 on cruise-5 sec
1x500 on cruise+30 sec at the same pace as the 150
1x100 on cruise-5 sec
1x400 on cruise+30 sec at the same pace as the 100
1x50 on cruise-5 sec
1x300 on cruise+30 sec at the same pace as the 50
Swim to the interval on the first swim, and hold that pace on the second swim in each pair. The extra rest is for recovery.
(2300/3500m)
Last set
- 100 easy swim
4x75 (25 kick/25 drill of choice/25 easy swim)
(400/3900m)