Distance:
Warm Up
2 x 100m on :15 RT as
*75m Swim, 25m Kick (No Board)
*Fins Optional
200m IM Drill
*Performed as 2 x 100m IM continuous
*Fly = Single Arm Fly
*Back = Double Arm Back
*Breast = 2 Kicks, 1 Pull
*Free = Single Arm Free
100m Choice
Main
6 x 50m Kick on :20 RI
*Desc 1 - 3
*#4 - 6 as Hold #3 pace
8 x 75m Pull on :20 RI
*PB & PD (Snorkel Optional)
*Odds: 130 - 140 HR
*Evens: Desc 1 - 4 (Last one is 8-9 RPE)
2 x 50m Choice (Easy) on :15 RT
4 x 100m on :20 RI
*Odds: Free
*Evens: IM
*#1 & 2: 130 - 140 HR
*#3 & 4: 140 - 150 HR
Swim Down
200m as
*50m Kick
*100m Swim
*50m Kick
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