W/U
Take HR
300m fs
200 bs
10x50 fs @60secs
1000m
Take HR
CSS TTs
400m TT
HR
Recovery 3 minutes easy swim
HR
200m TT
HR
Calculate CSS
600m
Progressive Breathing Test, 15 sec rest between reps, measure HR after each swim
10 x 50m (Breath 1, 2, 3, 4, 5, 5, 4, 3, 2, 1)
500m
Recover
100s off 2:30, 2:20, 2:10, 2:00,1:50, 1:40, 1:30...until you can't hit the time (+-5secs)
900m approx
W/D
300m choice
Total 3300m
