Warm-up (Smooth)
-400 Reverse IM
Swim each 100 as 50swim/50kick
3 rounds of 3x50’s 
1. Easy swim, 2. Medium 3. Race Pace
Swim each distance with the same intensity 
400 free- fast 
1min rest 
300 free- fast 
1min rest
200 free- fast
1min rest
100 free-fast
Reset with easy swimming and if you’re feeling brave do a 2nd round.