Warm up
5 x 100m FC 1’45”
5 x 50m FC Kick with board 1’15”
Main
8 x 50m FC 45”
100 IM 2’
8 x 50m BR 1’
100 IM 2’
8 x 50m BK 55”
100 IM 2’
8 x 50m FLY 50”
100 IM 2’
Try and swim
consistently fast through the 50m’s make sure you get at least 5 sec rest, if
not, add more time.
SPRINT the IM’s
Cool down
Choice 300m (200m swim/ 100m Kick)
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