Down and outs

Warm up
300 swim, 200 pull, 100 kick

4 x 125m on 3mins @ (50kick, 75 build)
Main set
2 x 200m on 4:15 @ (150 fast, 50 easy)

100 kick with 30 seconds rest

2 x 150m on 3:15 @ (100 fast, 50 easy)

100 kick with 30 rest

2 x 100m on 2:15 @ (50 fast, 50 easy) 

100 kick with 30 rest

2 x 50m on 1:15 @ ( 25 fast, 25 easy) 

100 kick with 30 rest. 
4 x ( 4x 25m Down and outs) 

100m easy 

200m swim down.
Down and outs:

These are always fast. When you reach the other side of the pool, climb out wait 5 seconds then drive back in the pool and sprint to the other side. (If shallow end jump back in and sprint) 

After your set of 4 totalling to 100m you have 1 minute recovery. Then repeat by number of reps. 
Enjoy 👍😀

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