Distance:
Warm Up
200m Choice
*Fins Optional
Main
8 x 50m on :20 RI
1. 50 Smooth
2. 10 Fast, 40 Smooth
3. 50 Smooth
4. 15 Fast, 35 Smooth
5. 50 Smooth
6. 20 Fast, 30 Smooth
7. 50 Smooth
8. 25 Fast, 25 Smooth
50 TGR
1 or 2 x 300m as HIIT on :45 RT
*Every 3rd length as 10 Strokes FAST!
*Easy swimming as 3/4 Catch Up, Minimum Stroke
Swim Down
200m as
*50m Kick
*2 x 50m Easy Swim on :15 RT
*50m Kick