Warm-Up: (400m)
- 200m FS Pull
- 200m BK Swim with Fins
Set 1: EN-1 (500m)
- 5 x 100m FS – swim 1:30, go 1:45
Set 2: Weighted Sculling
- 4 x [
2:00 vertical sculling with 10lb weight
100m FS
150m Kick with fins
50m Easy ]
Set 3: EN-3 (150m)
- 3 x 50m FS on 1:00, target swim 35
Swim Down:
- Easy 50m
Weights + Core – 1 set high reps