Monday – Swim

Not coached 
Warm up:

4 x (2 x 100 free on 10 sec RI / 4 x 25 on 5 sec RI)

12 x 50 as 25 drill/25 free on 10 sec RI

Main set all at 85% effort

4 x 200 free on 20 sec RI

6 x 100 on 10 sec RI

4 x 25 fast on 1 min RI

Cool down:

6 x50 free as 25 build / 25 easy on 15 sec RI