Coach Gary’s on reservist so Ger took over. Pretty happy it was 400m repeats — not too long or short. Just nice for a moderate workout.
Warm up
600m (150m free, 50m back)
4×50m (25m heads-up swim, 25m easy)
4×50m (15m fast, 20m easy, 15m fast)
Main set
4×400m with paddles and fins on 20sec rest
3×400m swim on 7.20
4×15m no-breather sprints
Cool down
200m easy
Total = 4k and a bit