Warm-Up:
- 300m FS Pull
- 200m BK
- 100m BR
- 200m FS
Set 1:
- 200m FS Pull with Paddles
- 2 x 100m FS Swim with Paddles
- 2 x 100m BK Swim with Paddles
- 100m BR Swim with Paddles
Set 2:
- 5 x 100m FS on 1:45, target swim 1:25-1:27
Set 2:
- 200m BK
Set 3:
- 6 x 50m FS Fast on 1:00 with get out and dive at each end
Set 4:
- 2 x 200m FS at race pace for 1000m
Swim Down 200m Easy