Distance: 2600m
Typel: Endurance
Warm Up
600m as
*100m Free
*50m Kick
*50m Choice (No Free)
Main
4 x 200m Free on :30 - :40 RT
1. Even Split the 100’s
2. Negative Split the 100’s
3. Descend 50’s 1-4
4. Descend 25’s 1 - 4 (Repeat)
50m Easy with perfect technique
4 x 150m on :20 RT
1. Even Split the 75’s
2. Negative Split the 75’s
3. Descend the 50’s 1 - 3
4. Descend the 25’s 1 - 6
4 x 100m Free on :15 - :20 Rest
*HR @ 140 - 150 BPM
Swim Down
200m as
*100m Free
*100m Kick