Warm up:
400 swim
200 pull
8x50s IMO @ :55
2 of each stroke
Odds drill
Evens build
(1000)
6x50s @ :55/1:10 kick with fins
Odds- whitewater
Evens- no whitewater
(300)
Main set:
Do 4Xs:
4 x 25 @ :40 strong, good distance per stroke
odds- start with 10 second wall kick
Evens- start with 10 second vertical kick
2 x 100 @ 1:40 negative split (second 50 faster than the first)
2 x 50s @ :50 all out
1 x 50 Easy @ 1:20
Rd 1- free
Rd 2- choice
Rd 3- free with fins
Rd 4- choice
(1800)