Warm-up:
100m free
75m pull
50m clenched fist up,full stroke back
25m kick
X 2
8*25m build. Start off length slow and then build to sprint by end of the length.
—-
400m @ 70%
2*200m 30 seconds rest between @ 75%
4*100m 20 seconds rest between @ 80%
8*50m 15 seconds rest between @ 85%
—–
swim down: 200m easy
Total distance: 2500m