Warm Up:
5 x 100m (75m swim/25m Catch up)
Main Set:
The following main set is to be completed with bands.
16 x 25m (on 30s/40s/50s etc.)
8 x 50m (on 50s/55s/60s etc.)
4 x 100m (on 1:30/1:40/1:50 etc.)
2 x 200m (on 3:20/3:30/3:40 etc.)
1 x 400m (no time cycle)
Warm Down:
5 x 100m (25m polo/75m swim)
Total: 3000m
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