2600 Speed Sets
Dynamic Stretch - 10 minutesWarm Up - 900
4 x (50 glide-drill / 50 freestyle stroke)
200 kick
4 x (25 Easy / 25 Hard / 25 Easy, rest= 10 seconds)
Main Set - 1500
6 x (100 at Medium Pace-Effort, rest = 5 seconds / 50 Easy, rest = 5 seconds)
4 x (50 at Hard Pace-Effort, rest = 5 seconds / 100 Easy, rest = 5 seconds)
Cool Down - 200
200 buoy + paddles