3,400

Comments

The intervals on the main set were for lane one. Adjust them for the intermediate and beginner lanes.


Workout
WARM UP:
6 x 150 broken 100 free/50 kick
on :15 rest interval


MAIN SET:

Twice through the following entire set -

50  on :40  / 50  on :35
100 on 1:20 / 100 on 1:10
300 on 4:00 / 300 on 3:30
100 easy on 2:00

KICK:
Twice through - 
2 x 50 on 1:00
1 x 50 swim on 1:00

WARM DOWN:
200 easy