Some smooth swimming with a bit of up-pace toward the end of the set.
• 4 x 250 on 3:30 working on the catch and extension.
• 5 x 200 on 2:30 maintaining a consistent breathing pattern and rhythm. Make it as easy as possible while still making the interval.
• 6 x 100 on 1:30 swimming the 1st 75 your choice of stroke fast… 25 easy.
Don’t just swim through these sets… just because their is smooth swimming, doesn’t mean you don’t need to be thinking the entire time.