Front Crawl Distance and Endurance 4000/4600/5500m 18/1/17

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

5/6/8 x 200m 4’/3’25”/3’

10/12/14 x 100m 2’/1’50”/1’40”

20/24/30 x 50m 1’/55”/50”

Cool down

100m choice swim

100m choice kick