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