Warmup
1 x 300 (100 free/100 stroke drill/100 kick choice)
8 x 50 @20" rest
Odds - 25 fly kick on back/25 stroke swim
Evens - 25 free no breath/25 sculling
Preset
2 x (4 × 100) stroke @2'00"
Set #1 (no fins) - 25 R1 + 50 fast + 25 easy
Set #2 (fins) - 25 drill + 75 build
**60" rest between sets
Turns - 15' of 20m all-out turns
Lactate Clearance
1 x 200 R1
Main Set
4 × 50 Stroke @60" P200
+ 60" rest
4 x 50 Free @60" P200
Cooldown
1 x 400 (50 sculling/50 swim)
Warmup
1 x 200 IM (25 drill/25 swim)
3 × 100 stroke @1'45"
4 × 50 (25 sculling w/head out of water/25 easy swim) @20" rest
Preset
8 x 50 hypoxic, max 3 breaths per 50m @30" rest
Turns
8 x 50 (5" stationary kick on wall no breath + flip turn + 15m sprint + 35m easy) @30" rest
Lactate Clearance
1 x 200 R1
Reactions for time
6 x 50 - starting under the flags (20m sprint for time + 25 easy) @60" rest
Race Rehearsal
1 swim, choose distance, all-out for time
**Optional: racing suit, cap & goggles
Warmup
1 x 300 Choice
4 x 50 Free build to sprint (last 15m fly)
Odds - no breath last 5m
Evens - no breath last 10m
1 x 300 Free R1
Explosions
12 x 50 @30" rest
Odds - Free (10m sculling + 15m sprint)
Evens - Stroke (10m sculling + 15m sprint)
Put fins on
1 x 400 R1
Test Set
4 x
(1 × 100 Stroke R2 to RL @45" rest
1 x 100 Free Spiking 4/12
1 x 100 head lead dolphin)
**60" rest in between sets
Lactate Clearance
1 x 200 R1
Turns
8 x 50 @30" rest - starting and finishing under the flags
Cooldown
1 x 400 (25 sculling/25 swim)
