Warm up
4x 200m (100m FC/50m fly drill/ 50m FLY) 20 R
4 x 200m IM Kick up Swim down 30R
4 x 25m FC K 800m pace 5 sec rest
4 x 25m FC K 100m pace 15 sec rest
4 x 25m FC K 25m pace 30 sec rest
Main
8 x 75m (FC sprint/ FC steady/ Br with 4 sec glide) 10 R
9/10 x 50m FC (50 pull/ 50 fast) on 1’15”/1’
6 x 75m odds on FC and evens on BK 1’/1’10
Cool down
100m BR stretch in the glide
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