Warm-Up: (500m)
- 200m FS Pull
- 200m BK Swim with Fins
- 100m BR
Set 1: EN-1 (1000m FS, 300m Kick, 50 Recov)
- 300 FS, target 4:30-4:40
- 2 x 50m Kick
- 2 x 200m FS – one Pull, one Swim with Fins
- 2 x 50m Kick
- 3 x 100m FS – on 1:45, target swim 1:30
- 2 x 50m Kick
- 50 Easy
Set 2: EN-2 (500m EN-2, 50 Recov)
- 5 x 100m FS on 1:40, target swim 1:25
- 50m Easy BK
Set 3: EN-3 (600m EN-3, 200 recov)
- 4 x 50m FS on 60, target swim <40
- 100m Easy BK
- 4 x 50m FS on 55, target swim <40
- 100m Easy BK
- 4 x 50m FS on 50, target swim <40
Swim Down:
- Easy 200m
WU 500, Main 2700, SD 200 = 3400
Weights + core