Monday/Tuesday

for the morning group there is no swimming on monday, on your own:

W/U

6x100
1. swim 2. kick 3. pull 4. swim 5. pull 6. kick layout

6x75
as: 25 dps/ 25 fast-turnover/25 backstroke
15ec rest

main set;
6x
2x50 25 fast/25 recover :15sec
100 race pace (try to neg split)

:30sec after each 100 before starting next round

2x200pull :30sec rest
100 easy cooldown