Warm-up

200 Free

4x

4x50 IM [R#1 @55, R#2 50, R#3 45, R#4 40]

2x25 all out IM order by Round @30

Main Set

IM aerobic development - race 400 IM-

12x50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]

20x25 Bk @20-25 [strong tempo/minimum 6 fly kick under (TT 1.0 per cycle) 200 pace]

3x150 Br @2:10-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]

2x200 fr @2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 1.0 per stroke)]

200 ( 25 scull- 25 fly kick)

8x50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 TT 1.0]

4x100 Bk @1:30-1:40 [Smooth swimming tempo TT 1.30 per cycle]

20x25 Br @20-25 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 1.0 per stroke) ]

2x200 fr @2:30-2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.8 per stroke)]

200 ( 25 scull- 25 fly kick)

8x50 FLY @60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]

4x100 Bk @1:25-1:35 [Smooth swimming tempo TT 1.30 per cycle]

2x150 Br @2:05-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]

6x100 fr @1:10-1:15 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.65 per stroke) 200 pace]

300 easy