WU: 1000 to 6:55
Set 1:
- 10 x 50m Kick IM seq on 60 sec with Fins
- 50 Easy
Set 2:
- 300 FS with every 4th length BK on 5:00
- 200 FS Pull on 3:15
- 200 FS Fins on 3:00
- 200 BK Fins on 3:30
- 5 x 100 FS on 1:45 Fins opt
- 100 Easy
Set 3:
- 4 x 50m Sprint on 3:00
with easy 100 between - 100 BK Easy
Set 4:
- 2 x (FL-BK, BK-BR, BR-FS) each on 60
- 5 x 50m FS Descend by 1 sec on 60
- 100 BK Easy
Set 5:
- 4 x (25 Build, 25 easy – IM Seq)
Swim Down
- 200 Easy