Warmup
1 x 800 Free, breathing pattern 4/5/6/7 by 200s
Starts & Turns
4 x (race start + breakout + 3 strokes)
4 × (race speed turn - fast feet into wall)
Preset
8 x 100 Free (50 free/25 fly/25 free) @60" rest
**25 fly is fast
Lactate Clearance (Aerobic)
3 x 200 R1 @3'00"
Main Set
1 x R2 stroke 25/50/75/100/75/50/25 @60" rest in between swims
1 x 300 stroke (paddles only)
+2'00" rest
1 x race pace stroke 50/75/100/125 @60" rest after 50 & 75, 1'30" after 100
Cooldown (LC)
600-800 combine sculling/swim
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