300 swim (75 free/25 worse stroke)
2x150 (25 free/25 best stroke)
4x100 25 scull/50 stroke single arm/25 free
8x50 kick 1:10 or 1:20
4x100 25 scull/50 stroke single arm/25 free
8x50 kick 1:10 or 1:20
6x25 vs 2x(1-2 build, 3-easy)
2x125 easy pull (first 50 least # of breaths, 75 easy)
2x125 easy pull (first 50 least # of breaths, 75 easy)
3 x 6x50 @ 3:00 interval (at least 100 easy free or different stroke)
1st round - stroke 1:10 (200 pace)
2nd round - stroke 1:20 (100 pace)
3rd round - 12x25 free easy, stroke (100 pace from blocks)
or
3 x 2x200 @ 3:00 interval (at least 100 easy)
1st round - 3:40
2nd round - 3:50
3rd round - 4:00
1st round - stroke 1:10 (200 pace)
2nd round - stroke 1:20 (100 pace)
3rd round - 12x25 free easy, stroke (100 pace from blocks)
or
3 x 2x200 @ 3:00 interval (at least 100 easy)
1st round - 3:40
2nd round - 3:50
3rd round - 4:00
6x75 free/back/free 1:20 or 1:30 cool down
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