This is one that will please the distance swimmers and the sprinters.
400m mixed change stroke each 50m
6 x 100m descending pace throughout each 100. (15’s rest).
5 x 200m ( last 50m increase kick speed)
4 x 300m ( first 50m fast and last 50m fast)
3 x 400m ( good habits breath every 3, focus on turns)
2 x 500m (2nd and 4th 100 as catch up drill)
1 x 600m ( all out for time)
200m swim down recovery mixed stroke.