Monday morning. This will be tough but so worthwhile.

Mon 25/03/25 AM
Warm Up: (1500m/25mins)
[Fins]
500 as 100s Swim-Drill-IM-Kick-BPK
400 as 100 Free - 100 SAF (7+UWK)
300 Tennessee Turns
200 #1 Drill 75-Swim 25 Fast
100 Kick Build 25s to max

Preset: (1200m/25mins)
8 x 50 HU Free (High Elbow) on 60 [Paddles]
12 x 50 on 60 [Paddles & PBs]
Odds: Back Increase Tempo 1-3
Evens: Free Descend S/C 1-3
200 light kicking 

Main: (1800m/65mins)
(2 x Rounds LP: Rd 1 Free / Rd 2 #1 not free)
(1400m/60mins)
4 x 25 Max on 1:15
3 x 50 Max on 2:15
2 x 75 Max on 3:00
1 x 100 Max on 5:00
1 x 200 Easy on 4:00
*Max MUST be MAX - No holding back. The aim is to build as much lactate as possible and train the body (and mind) to deal with it more effectively).

400 Fins recovery smooth

Total: 4500m