Fast - Slow 300m

2800m in 1 hour

Warm up
300 smooth
200 IM drills
4 x 50 kick choices R 10sec

300 Free pull breath every 3 - 5 @ 6min
300 Free as 25 fast - 75 normal (4X) @ 6min
300 Free as 25 fast - 25 normal (6x) @ 6min

50 easy

3 x 100 as 25 IM order fast + 75 smooth normal @2:15
R 30sec
3 x 100 as 25 IM order fast + 75 smooth normal @2:15

Cool down: 150 easy