1 x 400 choice
4 x 100 @20" rest (25 swim/25 sculling)
8 x 50 back @15" rest (25 kick/25 swim)
Kick Set
4 x 200 free kick w/snorkel @4'30"
Lactate Clearance
1 x 200 easy breating pattern 3-5-5-3
Main Set
10 x 200
#1 to #4. Swim @3'00" descend 1-4 (2'46", 2'41", 2'37", 2'33)
#5 to #8. 50 kick-100 swim-50 kick @3'30" - kick w/board (Avg. 3'17")
#9 & #10. Pull w/o paddles@2'50" (2'36", 2'33")
Cooldown
1 x 400 easy (25 scull/25 swim)
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