Warm up

1000m Skips ( 200m swim, 200m kick, 200m IM, 200m Pull, 200m swim)
Main set

4 x 100m (10 seconds rest) @

  1. 75 steady/ 25 fast
  2. 50 steady/ 50 fast
  3. 25 steady/ 75 fast
  4. 100m fast

Repeat x 4.

Swim down

2 x 200 @ 150 choice swim, 50 skull

4 x 25m no breathing.



Credits: Picture by Craig White – Perth Tri Club

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