Warmup
1 x 300 choice
3 x 100 IM (fly on drill) @20" rest
4 x 50 stroke @60"
Preset
1 x 200 R1 + 2 × 100 R2
1 x 200 R1 + 4 × 50 R2
1 × 200 R1 + 4 × 25 sprint
**200s @3'30"
100s @2'00"
50s & 25s @60"
Lactate Clearance
1 x 200 R1
Main Set
8 x (15" static underwater + 15m dolphin kick no breath + 6 fast strokes + rest of 50 easy)
**30" rest in between rep
Cooldown
1 x 600 combining kick/sculling/swim
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