Warmup:
200m FS Pull
200m BK with fins
100m BR
2 x 50m kick
Set 1 EN1:
4 x 200m FS on 3:30 [one each – Pull, Swim, Fins, Swim]
100 BK easy
2 x 50m Kick on 15 sec rest
Set 2 EN2:
5 x 100m FS on 1:45 – swim ~1:27
100m BK easy
50m Kick
Set 3 EN3:
3 x 100m FS on 1:40 – swim under 1:25
50m BK easy
4 x 50m FS on 1:00 – swim under 40s
Swim Down:
3 x 25m Stroke, 25m Easy
50m easy
Weights