W.U. 900 to 5:55
Set 1: 1500 Aerobic, 500 Kick, 50 Recov
- 300 FS Pull on 5:00
- 2 x 100 IM on 2:00
- 3 x 100 FS on 1:45
- 5 x 50 Kick on 1:15
- 50 Easy
- Re-group break
- 200 BK Pull on 4:00
- 2 x 100 IM on 2:00
- 3 x 100 BK on 2:00
- 5 x 50 Kick on 1:15
- 50 Easy
Set 2: 400m
- 50 FL – 50 FS
- 50 BK – 50 FS
- 50 BR – 50 FS
- 50 FS – 50 FS
Swim all FS Strong
Swim Down: 200 Easy mix