Intervals are in SCY
10 minute warm up
4 times:
50 kick 1:10
75 swim choice 1:20
25 no breather :30
3 times:
400 swim 5:20 (descend by rounds) (or :30 rest)
4x 100 1:20 (descend in round) (or :10 rest)
4x 50 1:00 stroke/choice (active recovery so get some rest here, about :20)
- 1min
rest -