WARM UP

3 x 100m FC as 50m Swim, 50m Kick on 1.30 (or rest 10 seconds)

1 x 200m BK         Rest 30 seconds

1 x 100m BR          Rest 30 seconds

MAIN SET

6 x 50m BR as 25 Fast, 25 Easy on 1.30

1 x 100m BR Easy

4 x 50m FC as 25 Drill (roll the shoulder, kick), 25 fast   on 1.30

1 x 100m BR Easy

2 x 100m as 1st FC Drill (Zip up)

2 x 100m FC swim

4 x25m IM order Lane Clear EASY SWIM

SWIM DOWN

200m

TOTAL: 2km