Warmup
1 x 300 choice
3 x 100 free hypoxic (6 breaths per 100) @20" rest
4 x 50 stroke @60"
Preset
6 x (50 + 2×25) @55"
50 catch-up freestyle
1st 25 head-up sculling
2nd 25 build to sprint
**No additional rest in between sets
3 x (75 + 50 + 25) P200
#1 @1'10" | 55" | 45"
#2 @1'15" | 60" | 50"
#3 @1'20" | 1'05" | 55"
Main Set
4 x (50 + 2×25 + 50)
Set #1 @40"
Set #2 @45"
Set #3 @50"
Set #4 @55"
**50s P200
**25s Sprint
Cooldown
1 x 400 easy
