1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
5 x 200 CH (#1 Dr/#2 K/#3 Sw/#4 K/#5 Dr) REC
swim w/0 any rest in between
10 x 100 [50 free/50 back] on 1:30 EN1
1 x T-30 swim EN2
The T-30 is a straight swim performed at the fastest steady pace the can be held over the 30 minutes. If swum correctly, the average speed from the T-30 is your threshold, or EN2 pace.
7 x 100 back on 1:30 EN1
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