Warmup
1 x 300 choice
4 x 75 (25 underwater breastroke/25 free catch-up drill/25 stroke swim)
4 × 50 spiking 4/8 @60"
Preset (kick)
6 × 100 (50 free/50 stroke) @2'00"
+2'00" rest
20 x 25 shooters @45"
Main Set
6 x 150 free descend 1-6 @2'30"
+100 easy
6 x 100 stroke - middle 50 fast @2'00"
+100 easy
6 x 50 stroke R2 from midpool (2 turns) @60"
+100 easy
6 x 25 choice all-out @1'30"
Cooldown
400-600 (25 sculling/25 swim)
