Warmup
1 x 300 choice
3 x 100 (25 fly kick on back/25 back/25 kick choice/25 swim choice) @20" rest
4 x 50 spiking 4/8 @20" rest
Preset
8 × 50 (35m free build + 15m sprint fly no breath)
+ 100 easy
8 x 20m all-out explosions (starting under the flags) + swim to opposite side flags easy + 20" rest
Lactate Clearance
1 x 200 R1
Pull
5 x 100 free breathing every 9 strokes @1'45"
+ 100 easy
Hypoxic + Breakout
8 x (20" static underwater + 15m dolphin kick no breath + 20m sprint + rest of 50 easy into wall) @30" rest between rep
Main Set
5 x 100 @2'00" (middle 50 fast, working on building speed into the turn and holding body position throughout) - 1st and 4th 25 easy
Cooldown
400 - 600 combining kick/sculling/swim
