W.U. 900 choice to 5:55
Set 1: Kick (550m, 50m Recov)
- 2 x 100m Kick on 2:30
- 2 x 75m Kick on 2:00
- 4 x 50m Kick on 1:15
- 50 Easy
Set 2: LAP (200m LAP, 400m Recov)
- 4 x (50m FS Sprint, 100 Easy) on 3:00
Set 3: Recov (200m)
- 200m BK on 4:00
Set 4: EN-1 FS (900m EN-1, 50m Recov)
- 200 FS on 3:30
- 100 FS on 2:00
- 1 min regroup Rest
- 6 x 100 FS on 1:45
- 50 Easy
Set 5: EN-1 IM (100m)
- 4 x 25 IM on 45 sec
Swim Down – 200 Easy