Endurance / 2800m

Distance: 2800m Warm Up: 400m as (Fins Optional) *100m Swim *50m Kick *25m Scull *25m Double Arm Back *Repeat Main 4 x 200m Free on :30 RI 1) 130 - 140 HR 2) 140 - 150 HR 3) 75m @ 130 HR pace, 25m @ 150 HR pace 4) 50m @ 130 HR pace, 50m @ 150 HR pace 50m Easy 2 x 100m Kick on :15 RI *25 Smooth, 25 Strong (x2) *50m Smooth, 50m Strong 50m Easy 8 x 100m on :15 RI *Hold 140 - 150 HR *Hold stroke count *Hold same pace time - 60 seconds rest - 1 x 100m *Go 5 seconds faster (or better) than your fastest pace in previous set. *Hold same stroke count as previous set *Ex: If your fastest pace in previous set was 1:20 with 14 strokes per length, go 1:15 (or faster) holding 14 strokes per length. Swim Down 8 x 50m on :15 RT *50m Kick *50m Swim