We had a pretty tough run / bike day yesterday here in Perth and as such today's swim set is fairly low key. Hopefully you can see the info from the board, but if not, here it is:
W/UP: 200 easy f/s + 200 as 2 x (50 f/s + 50 back or breast) + 200 pull with good roll
MAIN: either 3 x 600, 700, 800 or 1000m with 45 rest between each one - all steady and relaxed.
# 1 is done as half of the distance with fins doing 50m 6/3/6 drill followed by 50 f/s, then take off the fins and do 15m scull # 1 + 85m f/s
# 2 is done as pull buoy & paddles (if you have them) - not "munching" down the pool but keeping everything flowing nicely.
# 3 is done as normal f/s with the following mini-set repeated as many times as necessary to complete your distance - 150 easy f/s long & smooth + 50m f/s @ ~ 80% effort (so not flat-out, but still at a good pace)
CD: 100 or 200m easy choice.
Enjoy!
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