400 fs warm up
3.5km straight swim (aiming for 15min per km or less)
cool down
tuesday:
5 x (400) as
1 warm up @ 6:30
1 @ 6:15
1 @ 6mins
2 @ 5:45
3 x (4x50 build 1-4 @ 1:10
8x25 sprint @ 40
4x50 build 1-4 @ 1:10)
set 1 fly, set 2 kick. set 3 fly
thursday
400 fs
300 Pull and paddles
200 kick
100 bk / bs
10 x (200) as
4 @ 3:10 pull
3 @ 2:50 swim
2 @ 3:00 reduce in 50s
1 @ 3:00 pull
400 pull and paddle
300 kick
200 im drills
100 swim
