Warm Up
200m Free
50m Kick
100m Free
50m Kick
10x25m Pull Buoy @ 40secs (Odds Easy, Evens Build to 90%)
100m Easy
Main Set
12x50m @ 1:30 (4 rounds 50m easy, 50m moderate, 50m fast) Count stroke rate on rounds 2 & 4.
6 x 50m Kick (only managed 1 x 50m)
3 x 0:30 press outs @ 45sec rest
Never had time to finish the rest of the swim set
Cool Down
100m Easy
Total 1500m
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