6 x 50m @ 60 sec, descend stroke count
6 x 50m @ 55 sec
6 x 100m @ 2 min/2;15 (25 fly, 75 back)
100m breast stroke recovery
REPEAT ALL OF THE ABOVE (2600m)
8 x 50m fc kick @ 1;10
8 x 50m fc pull @ 1;05
4 x 50m kick, 30 sec squats, 100m pull 30 sec press ups
(1400m)
Cool down with 100m back 100m breast stroke
