Warm Up |
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400m Front crawl |
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100m As 50m catch up, 50m front crawl |
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2x |
50m As 25m rear scull, 25m front crawl on 15s rest |
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100m Front crawl – thumb to thigh |
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4x |
50m Front crawl – last 15m hard on 20s rest |
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|
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900 |
Main Set |
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100m Front crawl – steady on 20s rest |
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50m Front crawl – building on 20s rest |
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200m Front crawl – steady on 30s rest |
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50m Front crawl – building on 20s rest |
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300m Front crawl – steady on 40s rest |
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50m Front crawl – building on 20s rest |
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400m Front crawl – steady on 50s rest |
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50m Front crawl – building on 20s rest |
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300m Front crawl – steady on 40s rest |
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50m Front crawl – building on 20s rest |
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200m Front crawl – steady on 30s rest |
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50m Front crawl – building on 20s rest |
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100m Front crawl – steady on 20s rest |
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2,800m |
Cool Down |
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100m Front crawl – thumb to thigh |
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100m Choice |
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3,000m |