Warm-Up: (750m)
- 200m FS Pull
- 200m BK Swim with Fins
- 200m FS Swim with Fins
- 50m Dolphin kick
- 100m BR
Set 1: EN-1 (800m FS, 600m Kick)
- 2 x 100m Kick with Fins
- 3 x 100m FS – swim 1:30, go 1:45
- 2 x 100m Kick with Fins
- 200m FS – swim 3:00
- 4 x 50m Kick with Fins
- 300m FS – swim 4:30
Set 2: EN-2 (500m EN-2, 100 recov)
- 5 x 100m FS on 1:40, target swim 1:25
- 100m Easy BK
Set 3: EN-3 (400m EN-3, 200 recov)
- 4 x 50m FS on 50, target swim <40
- 100m Easy BK
- 4 x 50m FS on 50, target swim <40
- 100m Easy BK
Set 4: Lactic Acid Production (100m LAP, 100 recov)
- 4 x [25m Sprint, 25m Easy on 1:30, target swim full sprint
Swim Down:
- Easy 100m
WU 750, Main 2800, SD 100 = 3650
Weights + Core – 1 set high reps