Back to basics first, then long pace-setting set.
1 x 400 warm-up
1 x 400 breathing every 3rd or 5th
1 x 400 – 50 freestyle, 50 stroke, alternate through the swim
4 x 200 with :15 seconds rest, #1-3 were free, #2-4 were backstroke
Drill on 1 and 2 was 5-count switch
Drill on 3 and 4 was fist swimming
1 x 400 kick
Main Set
2 x through the following:
4 x 100 on 1:30
4 x 100 on 1:25
4 x 100 on 1:20
4 x 100 on 1:15
Hold the same time through the entire set, focusing on using the same effort as the rest decreases.
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