Warm Up
10x100 #1-3 F/c Drill/swim #4-6 Ch Drill/Swim #7-9 Free Dec 1-3 #10 Kick
Main Set
4x50 Kick Dec 1-4
1x100 Kick for Time (recorded for future article on kicking)
2x100 IM
1x200 IM (either 100IMx2 or 200IM)
4x50 Choice Dec 1-4
1x100 Choice Fast
2x100 Pull breathe 5th stroke
1x200 Pull breathe 5th Stroke.
Swim down
1x200
Total 2600m 60mins
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