Warm-Up: (500m)
- 200m FS Pull
- 200m BK Swim with Fins
- 100m FS Swim
Set 1: EN-1 (800m FS, 300m Kick)
- 200 FS Swim, target 3:00-3:05
- 100m Kick
- 200m FS Pull, target 3:00
- 100m Kick
- 200m FS with Fins, target 2:45
- 100m Kick
- 200m FS Swim, target 3:00
Set 2: EN-2 (1000m EN-2, 300 recov)
- 5 x 100m FS on 1:40, target swim 1:25
- 200m BK Fins
- 5 x 100m FS Swim on 1:40, target swim 1:25
- 100m BK Easy
Set 3: L.A.P. (300m)
- 4 x 50m FS on 1:00, target swim 0:35
- 4 x 25m FS Sprint on 45, target swim 15-16 sec
Swim Down:
- Easy 100m
WU 500, Main 2600, SD 100 = 3200
Weights