1) ONE-ONE-ONE-UP (adapted for 50m pool). Warm-up: 10min easy, every 4th lap non-free. Pre-set: 200,100, 3x150, 3x100, 3x50, 6x50. Build to 95% effort by end of set. Main-set: First two 100s at e.g. 1:50, 1:45 then remaining at 1:40. Start at 3x100 adding one rep of 100 till you get to 8x100 (on 1:50, 1:45, 1:40, 1:40, 1:40, ..., ...) Aim for 5-7 secs rest for 1:40s. 3300m main set, 4800m total.
