Swim

500 warm up

Drills
2 x 25 kickboard
3 x 50 - 25 one arm catch up/25 high elbow finger drag
1 x 200 - 50 A-ok, 50 fist, 50 karate, 50 free-sprint
repeat 1 x

Main Set
4 x 100 (first 75 easy/last 25 hard) - hit 1:50s
4 x 100 (first 50 easy/last 50 hard) - hit 1:45s
4 x 100 (first 25 easy/last 75 hard) - hit 1:40s
4 x 100 - hard - 1:32-1:35s

Coll down - 200

Total yardage - 3100