W/up

300m Frontcrawl

6 x 50m rolling IM

Main set

4 x 25m Fly kick (on front) rest 10

100m Frontcrawl kick as 25m fast/25m steady/25m fast/25m steady. Rest 10

100m Frontcrawl pull as 25m fast/25m steady/25m fast/25m steady. Rest 10

100m Frontcrawl swim on race pace + 10, straight into

2 x 50m Frontcrawl sprints on 90.
REPEAT MAINSET ON NUMBER 1 STROKE. DO FLY KICK ON BACK THIS TIME THROUGH.
REPEAT ALL OF ABOVE, AS YOU DID FIRST TIME ON FRONTCRAWL. FLY KICK CAN BE DONE ON FRONT, BACK OR SIDE.
4 X 100m IM on 1min 45secs

Swim down

100m choice


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