WARM UP

1 x 50 FC DRILL Zip UP 1.15/1.30

2 x 25 Head Up FC + Water Polo Ball 2.00/2.15 (Steady head, kick hard)

1 x 100 as 100 FC SMOOTH 2.30

1 x 100 as 100 BC SLO MO 2.30

300m 12 MNS

MAIN SET

2 x 50 FC HFTP 2.00 (so lots of rest)

2 x 50 No.1 FO HFTP 2.30

200m 8 MNS

12x 50 IM Order. FLY, BK, BR, FC,

1 x KICK 1.30 1 x DRILL 1.15 1 x STROKE 1.15

20 MNS

DIVES, TURNS, FINISHES

Dive max, break-out to half-way; half-way into wall, turn and return to half-way; half-way to the end. Climb out and repeat. X 4, as x2 FC, x2 Choice

12 MNS

SWIMDOWN

6 x 25m FC as Hypoxic breathing every 5th,7th,9th,5th ….

125m 8 MNS

925m 60 MNS