Notes
200 swim
100 kick
200 pull
Main set (start at race pace and finish last 25 sprinting):
Dist. --- set 1-- set 2 -- set 3
300. --- 4:45 --- 4:39 --- 4:35
Rest --- 1:17 --- 0:49 --- 1:24
200 ---- 3:02 --- 3:00 --- 3:05
Rest --- 0:59 --- 0:54 --- 0:55
100 ---- 1:28 --- 1:28 --- 1:28
Rest --- 0:58 --- 1:02 --- 1:01
50 ---- 0:42 --- 0:41 --- 0:42
Rest --- 0:24 --- 0:36 --- 0:37
50 Kick - 1:21 --- 1:12 --- 1:18
Rest -- 1:03 --- 0:59 --- 0:23
200 easy/mod (3:19, 1:40/100)
50 easy kick (1:18)