Tuesday May 28th, 2024

• 400 Free/Back by 100 fist/swim by 50

• 300 Pull build – knuckle paddles if using

• 200 IM with fins

Preset

• 4 * 50 Des  to 200 Pace on 1:00

• 4 * 50 repeat different stroke 

• 2 * 25 easy speed 1:00

• 2 * 25 15/10 1:00

Main set #1

• 6 * 100 descend to 400 Pace on 1:50

• 3 * (3*50, 1*100 @ 400 Pace) on 1,1,1,1:50

• 2 * (2*25, 1*50 sprint on 1:30)

Main set #2

• 6 * 25 sprint 2 with paddles, 2 without on 1:30

• 2 min rest 

• 4 * 25 sprint with fins on 1:30

Warmdown

• 400 drill down with fins