Warmup:
200m FS Pull
200m BK with fins
100m BR
100m FS kick
50m BR Kick
Set 1 EN1 2250m:
3 x 300m FS, one each of Swim, Pull Fins
50 BK easy
3 x 200m FS, one each of Swim, Pull Fins
50 BK easy
3 x (2 x 100 FS on 1:45), one each of Swim, Pull Fins
50 BK easy
Set 2 EN2 150m:
2 x 50m FS on 1:00 – swim <40s
50m BK easy
2 x 25m FS Sprint
Swim Down:
100m easy
Weights