Warmup: 1100m – to 6:00
- 200 FS Pull
- 100 BK
- 4 x [25m Kick IM, 25m Swim FS]
- 100 BR
- 4 x [25m Kick FS, 25m Swim IM]
- 100 FS Swim nice and long
- 4 x [ 25 FS Build, 25 Easy]
Set 1: 500m (6:03-6:18)
- 5 x [50m FS technique focus, 50m FS swim]
FS Technique Focus: #1 R-arm Entry, #2 L-arm Entry
#3 Stretch, #4 Kick, #5 Breathing
15 sec rest per 50
Set 2: 200m (6:20-6:25)
- 200m BK with every 4th length FS
Set 3: 200m (6:27-6:33)
- 4 x 50m Kick IM sequence
on 15 sec rest per 50
Set 4: 400 meters (6:35-6:47)
- 4 x [25m IM seq, 25m FS] on 1:30
- 4 x 25m IM seq on 45 sec
- 4 x 25m FS on 45 sec
Swim Down: (6:50-7:00)
300 mix Easy Swim/Pull