WARM UP
4*75 (50 Free, 25 Kick on Back) 20 secs rest
4*25 (odd Back. even Breast) 10 secs rest
200 I.M

16*25 all 25s on 60 (Aim is to speed up throughout the session and learn pacing. The priority is on 25s 12-15 being perfect technique at all out pace)
1 @ 50%
2 @ 60%
3 @ 70%
4@ 60%
5@70%
6@ 80%
7 @ 70%
8 @ 80%
9 @ 90%
10@ 80%
11 @ 90%
12 @ 100%
13 @ 100%
14 @ 100%
15 @ 100%
16 @ easy
Take a small break
100 Time Trial
50 easy
50 Time Trial

100 easy swim