Warm up
4 x 300m IMO (100K/100 pull/100 full stroke)
Main
Repeat the below set x 4 with 30 sec rest between sets
100m FLY with fins
10-15 press ups
20-30 tricep dips
60 seconds vertical
fly kick
200m BK recovery
8 x 50m fly @ 60% 1’/1’15”
8 x 50m (25 FLY @ 95%/ 25 choice recovery) 1’15”/1’30”
4 x 200m IM on descending effort by 50m 3’30”/4’
Cool down
100m choice kick
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