Warm Up - Swimmer choice 'feel good to move'
Set 1 - Fly:
30 x 50m repeats (@200 Pace)
20 sec rest between repeats
10 to 15 min recovery
Set 2 - Back:
30 x 75m repeats (@400 Pace)
20 sec rest between repeats (3 sets of 5 with 60 sec rest between sets)
10 to 15 min recovery
Set 3 - Free:
30 x 75m repeats at (@400 Pace)
20 sec rest between repeats (3 sets of 5 with 60 sec rest between sets)
10 to 15 min recovery
Warm Down - 10 x 25m easy underwater kicking, concentrate on form