Practice 3

Warmup:

300 free
200 Breast
100 Back

2 x 4 x 25 Drill @ 45
2 x 50 swim @ 60/1:10
Round 1= fly :D
Round 2 = best stroke

3 x 100 best stroke Descend 1-3 @ 140/150/2/210/220


Main set:
Freestylers :
8 x 100 @ 2/230 Holding under 400 Race pace OR
Pick the column you think you can hold 8 for and stay with it
115/120/125/130/135/140/145/150/155/2

Other strokes or IM:
6 x 100 @ 230/3 Best average Same idea as above !

warm down :
6 x 100 Kick/swim @ 220/240
odds Kick= fly evens = back
Evens Choice !

Total Distance either 2500 or 2700m