Warmup
1 x 600 choice
Test
1 x 75 mVO2 intensity or 1 x 50 mVO2 intensity
1 x 400 drill/swim/kick/swim by 100s
16 x 50 stroke @20" rest
1-4 (25 sculling/25 swim)
5-8 (25 drill/25 swim)
9-12 (25 kick/25 swim)
13-16 (stroke count)
+ 100 easy
Starts & Turns
2 x start to 25m
2 x turn to 15m
Cooldown
1 x 200 easy
