1m per second set 5400m 90 minutes 15/9/16

Try and average the above speed. The main set is swum at threshold.

Warm up

8 x 100m (FC/IM)

4 x 200m (100 FC/100 BK)

Main

16x 75m (50m BK @85%/25m choice recovery)

12 x 100m (50m BR @85%/50m choice recovery)

8 x 75m (25m FLY @85%/50m choice recovery)

4 x 200m (150m FC @85%/50m choice recovery)