WARM-UP

4 x 150m easy

As 50m freestyle, 50m non-freestyle 15secs recovery after each 50m

6 x 50m

As 2 x 25m side kick and 25m swim at moderate effort 15secs recovery after each 50m

8 x 25m

4-step descending effort so that the 1st rep is slow and easy; the 2nd and 3rd are quicker; the 4th a sprint. Repeat