16 x 50 on :50 @ 400p
Warm Up (1,100)
- 400 swim
- 4 x 75 on 1:20 - Kick
- 4 x 50 on :50 - Scull/Swim to Swim prog.
- 200 easy
Main Set (900)
- 16 x 50 on :50 @ 400p-ish
- - Mostly 29.mids
- 100 easy
Cool Down 1 (500)
- 10 x 50 on :60 - 1 kick, 1 swim w. fins
Extra (400)
- 4 x 100 - 25 strong, 75 cruise
Last time I did the 400 SCM free, I held a lot of 30 lows. So mostly just familiarizing myself with that pace, but we'll see what happens in the actual race. Would love to actually hold some sub 30s if possible.