Warmup
1 x 300 choice
3 x 100 stroke (50 kick/25 drill/25 swim) @20" rest
4 x 50 free hypoxic (2 breaths only) @60"
Preset
6 x 100 free (pull) @1'30"
+ 100 easy
8 x 50 stroke (paddles) @55"
+ 100 easy
Shooters (w/fins)
8 × 50 @30" rest (25 underwater dolphin kick + 8 strokes all-out + rest of 50 easy)
Lactate Clearance
1 x 200 R1
Partial Race Measurements
4 x 50, the following way:
#1. 20m sprint + 30m easy
#2. 30m sprint + 20m easy
#4. 40m sprint + 10m easy
#5. 50m sprint
Cooldown
400 - 600 easy
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