WARM UP
10 sec rest between
2 Rounds of:
100 free
50 Kick on back in streamline position
50 Backstroke

4*25 FAST 12.5 on 60

MAIN
600 Freestyle Time Trial

Finisher
2 Rounds of:
3*100 IM on 3:00
3*50 Kick w board on 2.00
rest 1 minute between rounds

Dive practice
3 Dive and glides
3 Dive and Dolphin to 15m
3 Dive and Fast 6 strokes

50 Easy swim