Warmup
1 x 400 @6'30"
4 × 100 reverse IM @20" rest
4 x 50 w/fins (35m free + 15m fly no breath) @20" rest
Preset (Kick w/fins)
12 × 50 @20" rest (15m underwater + 20m sprint + 15m easy)
Core Drills (w/fins)
8 x 50 @20" rest
1. 25 fly kick on back/25 swim easy
2. 25 90 deg titanic kick/25 swim easy
2. 25 free mercy drill/25 swim easy
3. 25 30 deg titanic kick/25 swim easy
+ 100 easy
Pull
4 x (3 × 50 + 100)
50s - P200 + 5"
100s - P200
**choice of paddles
+ 100 easy
Main Set (test)
8 x 100 choice of free or stroke R1 @1'30"/1'35"/1'40" (choose your interval)
**count strokes on every 50 - max distance per stroke
Cooldown
400-600 combining kick/sculling/swim
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