100 pull
50 kick on back
50 swim
100 pull
50 kick on front
50 swim
8 * 20m as 15m Fast, 5 easy (start at the flags)
Main set
4 * 100m repeats - you are aiming here at T-Pace / Race Pace splits. Each round of 100m should feel good.
4 * 50m repeats - slightly quicker than your 100m pace
4 * 25m repeats - a little tiny bit quicker. Control is key here - you don't want to be flat out, but hard enough for it to feel tough.
Each rep with a short recovery (regroup and off)
200m easy swim down
Bookings can be cancelled until 18:00 on 09/07/2023. Bookings cancelled within 6 hours of the session start will not be eligible for a refund.
