W/U- 500 yards 300 swim 4 x 50 kick Pre-set- 900 yards 4 x 50 :50 consistent pace 2 x 50 kick 1:00- no fins 4 x 100 1:30 des 1-4 2 x 100 kick 2:00- no fins Main set- 1800 yards 6 x 100 1:30, 1:25, 1:20 x2 6 x 50 :50, :45, :40 x2 4 x 100 1:25, 1:20 x2 4 x 50 :45, :40 x2 2 x 100 1:20, 1:15 2 x 50 :40, :35 |