1x600m Warm up

Warm Up Set
6x50m Kick
1x250m Pull - breathing every 3
1x250m Swim - breathing every 3

Main Set
2x200m Free, push each 4th 25m
4x100m Free decending on 1:30 (1:18, 1:16, 1:14, 1:12)
1x50m Easy

2x200m Free, push each 4th 25m
2x150m Free, push last 25m
1x50m Easy

2x200m Free, push each 4th 25m
4x100m Free decending on 1:30 (1:18, 1:17, 1:16, 1:14)

1x200m Warm down…

Total: 4000scm