WARM UP

1 x 200 as                  100FC SMOOTH                              2.45/3.00

1 x 200 as                  100 BC SLO MO                              2.45/3.00

 

T3 do 100s

 

2 x 50                         FC DRILL Zip UP                             1.15/1.30

 

1 x 100                       Head Up FC + Water Polo Ball[1] 2.00/2.15

 

600m                                                                                                                                                                          14 MNS

MAIN SET

 

2 x 100                       FC                                                       HFTP[2]

2.15/2.30

2 x 100                       No.1 FO                                             HFTP

2.30/2.45

 

T3 do 50s

 

400m                                                                                                                                                                          12 MNS

10x 50                       as FC x 5 then No. Form x 5

 

1 x KICK                                                                    1.15/1.30

1 x PULL                                                                    60/1.15

1 x STROKE                                                             60/1.15

1 x DRILL                                                                  60/1.15

1 x STROKE                                                             60/1.15

16 MNS

T3 do kick, pull, stroke only i.e first three of the above TWICE – 6

 

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

10 MNS

SWIMDOWN

 

6 x 25m FC as          Hypoxic breathing every 5^th,7^th,9^th,5^th …. or 3rd, 5th,7th,5th,3rd for T3

 

125m                                                                                                                                                                           8 MNS

 

1625m                                                                                                                                                                        60 MNS