1 hr

Warm Up:  800 (15min)

• 200 FS, 200 BK
• 2 x (50 FS, 50 BK)
• 2 x 100 IM

EN-1: 700 (15min)

• 3 x 100 BK on 2:00, swim 1:45
• 3 x 100 FS on 1:45, swim 1:30
• 2 x 50 Kick on 1:30

EN-2: 900 (17min)

• 2 x ( 2 x 50 FS on 1:00, swim 42, 100 FS on 1:45, swim 1:26 )
• 50 Active Recovery
• 2 x (2 x 50 BK on 1:00, swim 50, 100 BK on 2:00, swim 1:40)
• 50 Active Recovery

LAP:  350 150  (8min)

• 50 FS for time, 50 Active Recovery (act:  34)
• 50 BK for time, 50 Active Recovery
• 3  1 x (25 Sprint, 25 easy) on 1:15

Swim Down:  200

Total:  2950