Warmup
1 x 300 choice
4 x 75 stroke (25 kick/25 drill/25 swim) @20" rest
4 × 50 fly (25 fly kick on back/25 swim fly) @20" rest
Preset
8 x 75 (50 free/25 fly) @1'20"
+ 60" rest
8 × 50 back @55"
+ 60" rest
8 × 25 free sprint no breath
Lactate Clearance
1 x 200 R1
Pull
2 x (3 x 150) @2'30"
#1. 100 free/50 back
#2. 75 free/75 back
#3. 50 free/100 back
+ 100 easy
mVO2
4 x 100 stroke @3'00" rest
**register your times
Cooldown
1 x 400 easy
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