The warm 1.500 meter with balance exercises, kicking increasing 1-4 to get the heart rate up and at the end DPS (distance per stroke) to get best efficient stroke as possible. The main set is 7*200 IM increasing 1-7, the last one from dive and at maximum effort. Often the swimmers will get at 5-10 seconds from their PB (personal best), if it’s a good day . . .
If you would like to access this member only workout and downloadable the PDF file, you have to become a premium subscriber.