Swim Base + Sprint Intervals (2300m)
Warm-Up
350m Easy, RPE4;
6x50m Drills w/ 10s rest between drills;
Main
8x100m Easy-Moderate, RPE6 w/ 5s rest between intervals;
10x25m or 5x50m Sprints, All-Out, RPE10 w/ 20s rest between sprints;
10x25m or 5x50m Drills w/ 15s rest between drills;
Cool-Down
350m easy, RPE4.
