Warm Up

100 F/S, 50 F/S Kick, 50 B/S, 50 B/S kick, 50 Br/S, 50 Br/S kick, 50 F/S

 

Main Set – Part 1

Round 1 – IM Work

Lanes 5 and 6 – 200 IM @5 mins

Lanes 3 and 4 – 150 IM @5mins (1.5 laps of each stroke)

Lanes 1 and 2 – 100 IM @5mins

 

Lanes 5 and 6 – 150m as (50 Fly, 50 B/S, 50 Br/S) @4 mins

Lanes 3 and 4 – 125m as (Fly 1.5 laps, B/S 2 laps, Br/S 1.5 laps) @4mins

Lanes 1 and 2 – 100 IM @4 mins

 

Lanes 5 and 6 – 100m as (50 Fly, 50 B/S) @3 mins

Lanes 3 and 4 – 75m as (Fly 1.5 laps, B/S 1.5 laps) @3 mins

Lanes 1 and 2 – 75m as (25 Fly, 25 B/S, 25 Br/S) @3 mins

 

Lanes 5 and 6 – 50 Fly @2 mins

Lanes 3 and 4 – 25 Fly, 25 B/S @2 mins

Lanes 1 and 2 – 25 Fly, 25 B/S @2 mins

 

Round 2 – Do the same but all freestyle with 1 min less rest for each swim e.g. 200m F/S @4mins

 

Main Set – Part 2

8 x 25 metres F/S kick (Odds ½ fast ½ easy, Evens ½ easy, ½ hard) @1 min

*Note: the fast means absolute 100% max effort

 

Cool Down

50 frog, 50 feet first sculling drill