Day 1

Warm-up Warm-up Warm-up Main Set

200 free easy 3 x 200 (25 free/25 non-free) 5 x 50 breath control - strat with 6 breaths/50, and take one less each 50 straight 70% swims on 1:20/75; sets of 3 x 100's @ 1:15-1:20/100 or set an interval which gives :05 seconds rest at a 80-90% heart rate 300 @ 70% 3 x 100 225 @ 70% 3 x 100 150 @ 70% 3 x 100 75 @ 70% 3 x 100 200 easy

Warm-Down