Warm-up (1600m)
- 4 x 250m Jumbo IM (25 fly, 50 back, 75 breast, 100 free)
- 8 x 25m kick (IM order)
- 400m pull
Main Set (1500m – freestyle or IM)
- 5 x 100m on 1.50 (aim for 10secs rest)
- 4 x 100m on 1.55 (aim for 15secs rest)
- 3 x 100m on 2.00 (aim for 20secs rest)
- 2 x 100m on 2.10 (aim for 30secs rest)
- 1 x 100m – all out (done in 1.17secs)
Kick Set (didn’t get to this)
