warm up

600 (100 fr/50 drill im)

2x150 stroke (50 drill/50 kick(body pos)/50 swim)

4x100 frim

main set

3x200 fr (1- A1/2- A2)@2:40/2:50

10x50 fr Vo2max @0:50/0:55

2x200 fr (A1/1- A2 )@2:40/2:50

8x50 fr Vo2max @0:45/0:50

2x

1x200 fr A2

6x50 fr Vo2max @0:40/0:45

100 ez ch

2x

4x25 dolphin fins @0:30

3x100 im fins @1:40

2x

4x25 fr (5:1/3:1/2:1/no breath)

3x100 fr (best turn stroke fast )

recovery

300 ch ez