2 *
100 pull
100 kick (on back/ front)
100 swim
8 * 25 hard efforts
6 - 8 sets
50 from Dive Start (30 seconds between 50's)
50 from pool start
(all at above race pace)
Take 1 minute between
--------------------
Finish with
3 * 50 from dive start
at above race pace, clean exit and dive back in.
Cool down
Focus on shallow dives, note different times between dive / non dive.
Bookings can be cancelled until 18:00 on 23/07/2023. Bookings cancelled within 6 hours of the session start will not be eligible for a refund.
