Endurance and Technique Swim (1400m)

This swim is designed to increase your endurance and feel for the water. It is a low-intensity workout, and can also aid recovery from a tough run or bike workouts.

Warm Up:
1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest).

Main Set:
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest).

Warm Down:
1 x (50 Breastroke in Z2 + 50 FS in Z2),
1 x (50 Backstroke in Z2 + 50 FS in Z2).