“My whole swimming career was about training to beat Michael Phelps in any race I possibly could.” – Chad le Clos

Warmup

400 fr swim [emp on high elbow w/ odds 2 strong 4 weak]

2x [emp on uw's]

100 swim on 1:35 as 50 bk/fr

100 swim on 1:35 as 25 fr/fly

3x mix [r1-fly/bk, r2-bk/br, r3-br/fly]

50 kick drill on :55

50 drill swim on :50

:10

Preset

5x 50 fr manta swim 1-3 desc 4-5 bld on :50/

:30

1x 50 fr manta swim all out

3:00

Mainset

2x

3x100 fr swim red on 1:50

1x100 ms swim red on 2:00

:30

1x200 im swim red on 3:30

1x100 fr swim red on 1:50

:1:00

3x

2x100 ms swim red on 2:00

2x100 fr swim red on 1:50

1:00

Postset

4x w/fins

100 fly kick [fish kicks face east]

100 br swim [flutter w/late ex]

50 bk max swim [12-15 uw's]

:20

300 ez swim