400 warm up
Set 1:
4x 150 drill-kick-swim :15 rest
50 free fast :60
3x 150 fast by 50 :15 rest
50 free fast :60
2x 150 kick front-side-back :15 rest
50 free fast :60
1x 150 IMO breathe 3-5-7 by 50 :15 rest
50 free fast :60
Set 2:
:20 secs rest after each:
600
400
200
--1 min--
:10 secs rest after each:
500
300
100
--1 min--
:05 secs rest after each:
100
100
100
200 warm down