Swim - focus on technic and speed

Warm up 4 x 150m as 100m easy swim - 50m kicks choice

4 x150m pull 50m breath every 2 - 50m breath every 4 - 50m breath every 5

4 x 150m swim - 100m free / 50m breast

50m drill push behind with triceps + 50m swim
50m drill high elbow + 50m swim
50m drill catch up + 50m swim
50m drill Freestyle one arm alternating every 25m + 50m swim

3 x [(25m fast @40 sec + 50m easy @ 1min 20) - (50m fast + 25m easy @2 min) - (100m easy @ 2 min 40)

Cool down 100m easy swim