WarmUp

400 swim

8x75 ipox sl a2 @1:20

16x25 kick fast ps @0:30

8x75 drill scull progr sl ps @1:30

100 easy

3x50 25 fast ps w dive 25 easy

Main

3x

5x100 b2 25 ps 50 sl 25 ps w dive @2:15 (+10”/12” su pb & focus partic.)

1:00 extra rest

SwimDown

150 easy

4x tubo pull

75 sl @1:20

50 kick @1

25 scull @0:40

6x50 virate fast

200 easy