April 25
Set 1 (warm-up): (1000m)
400 swim/300 pull/200 kick/100 IM
Set 2: (900m)
8×50 as: 25 1left-1right-1double Fl arms/25 IMO swim @ 1:00/1:15/1:30/1:45
2x
Fr swim 10/15/20/25m then flip turn and come back @ 10-15 rest
100 easy
Set 3: (600m)
6×100 Fr @ 1:30/1:50/2:00/2:15/2:20
Set 4: (600m)
12×50 IMO as 25 drill/25 swim
@ 1:00/1:15/1:30/1:45
Fl drill: Fl kick on side
Bk drill: 3 strokes/ 8 kicks
Br drill: 1 pull/ 2 kicks
Fr drill: catch up
Set 5 (cool down): (300m)
300 swim as 50 Fr/50 Bk
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Total: 3400m
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