| www.personal-trainer-wales.com | PRE-RACE | 1000 mts | ||
| swim sets | ||||
| Warm Up - 450 | ||||
| Dist | Reps | Info | Recovery | |
| PULL | 50 | 1 | easy | 0 |
| KICK | 50 | 1 | easy | 0 |
| PULL | 100 | 1 | easy | 0 |
| KICK | 50 | 1 | easy | 0 |
| PULL | 150 | 1 | easy | 0 |
| KICK | 50 | 1 | easy | 0 |
| Main Set - 400 | ||||
| SWIM | 25 | x 16 | FAST TEMPO | (+30) |
| Warm Down - 150 | ||||
| PULL | 50 | x 3 | easy | 0 |
| PTW-PR001-1000 | ||||