4*50 (from float)

50 Free

25 Free 25 Breast

25 Free 25 Back

25 Free 25 Fly

4*75

Odd 50 Free 25 Fly

Even 25 Fly 50 Free

4*15m sprints w 12 dolphin kicks off the wall

Swim back to wall easy between

Main set

5*100 w 1 minute rest between

1.100 Fast

2.75 Fast 25 Easy

3.50 Fast 50 easy

4.75 Fast 25 Easy

5.100 Fast

4*50 on 2 mins – Holding ½ of your fastest 100 time

100 easy