All warm-up do with :10-15 seconds rest in-between
1x200free
1x100 kick 50 easy/50fast
1x200IM Drill
1x300build alternate free/no free by 100
Main
4x50 free aggressive turns :50
1x200 free rest :5 after each 50 build to fast! 3;30
1x100fly drill/swim by 25 1:45
3x50 back dec 1-3 :55
3x50 breast dec 1-3 @1
3x100 free fast/easy/fast by 100 1:30
1x200 IM broken :5 sec rest after each 50 4:00
4x50 no free fast/easy/fast/fast 1
4x50 free fast/easy/fast/fast by 50
3x100 pull paddles breathing pattern 3/5 by 50 1:30
cool down
100