W-up (Fins)

4 x 100 @1:40 (50 BK SW + 50 Drill FR: 25m Dog Pad + 25m FR Fly Kick)

4 x 100 @1:40 (50 FR SW + 50 Drill BK: 25m double arms + 25 BK Fly Kick)

4 x 100 @1:40 (50 BR SW + 25 Scull Fly Kick + 25 Fly SW Build to Fast)

1:00

Hypoxia Set:

16 x 50 @0:45 (1 x FR Strong hypoxia 6 or 7 / 1 x Bk)

1:00 (Pull/Pad)

16 x 50 @0:45 (1 x FR Hypoxia 3-5-7-9-11 in the 50m + 1 x BK)

1:00 (Fins on)

16 x 50 @0:45 (1 x FR Hypoxia 3 breath Max + 1 x BK)

1:00

Kick Set:

3 x

3 x 50 @1:00 Kick Cruise

1 x 150 @2:30 Kick Fast (match your 200m SW PB)

1:00

Desc to Race Pace: (No rest between steps)

2 x

1 x 50 @0:40 DPS (10m UW)

1 x 50 @0:50 Build (No breath the last 5m)

1 x 50 @1:00 @100m Back End + 4

2 x

1 x 50 @0:50 DPS (12.5 UW)

1 x 50 @0:60 Build (No breath the last 7m)

1 x 50 @1:10 @100m Back End + 3

2 x

1 x 50 @1:00 DPS (15m UW)

1 x 50 @1:10 Build (No breath the last 10m)

1 x 50 @1:20 @100m Back End + 2

[Bryce + Iona = the 3rd 50m = Fly]

Recovery:

1 x 400 (50 SW + 50 Drill)