Speed/stroke

Warm-up

4 x 200 as [25 kick on side/50 6k switch/75 swim/25 RIMO] :15 rest

4 x 100 as [50 free/50 stroke] BSC 2:00

Main set

3 x

4 x 25 stroke [3/6/9/12 strokes all out/easy] :40

100 kick smooth 2:15

4 x 50 stroke FOIL fast :60

100 kick smooth 2:15

4 x 100 [75 free smooth/25 stroke all out] 1:50

1:10 rest [regroup to top]

50 stroke all out 3:00

Cool down

Choice skills [crossover turns?]

400 kick/drill/pull/swim