Warm up any stroke
200 m @ 02:29-02:39 sec/100m
Zone 2
Recovery
30 sec @ 00:00 sec/100m
Zone 1
Active
500 m @ 02:21-02:21 sec/100m
Zone 3
Recovery
30 sec @ 00:00 sec/100m
Zone 1
Active
500 m @ 02:21-02:21 sec/100m
Zone 3
Recovery
30 sec @ 00:00 sec/100m
Zone 1
Active
400 m @ 02:17-02:17 sec/100m
Zone 3
Cool Down any stroke
200 m @ 02:39-02:39 sec/100m
Zone 2