Warmup
1 x 400 choice
3 x 100 stroke (50 kick/50 swim) @20" rest
4 x 50 free (25 sculling/25 swim) @20" rest
Preset (Kick)
4 x 100 build stroke @2'00"
8 x 50 rooster tail @60"
Paddles
6 x 100 stroke @1'30"/1'35"/1'40" choose your interval
+ 100 easy
Spiking
6 x 50 spiking 4/8 @20" rest
Main Set
2 x 4 x 50
(1 x 20m + 1 x 30m + 1 x 40m + 1 x 50m) repeat
**All race pace
***Rest 60" in between rep and 2'00" in between sets
Cooldown
400 - 600 combining kick/sculling/swim
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