Warm Up: 1200m to 7:00
Set 1: Kick
- 5 x 100m Fins Choice on 2:00
- 4 x 50m Fins Choice on 1:00
- 50 Easy
Set 2:
- 400 Pull FS on 7:00
- 400 Fins FS with every 4th BK on 7:00
Set 3:
- 200 Pull FS on 3:30
- 200 Fins FS on 3:15
- 200 Fins BK on 3:30
- 200 FS on 3:30
Set 4:
- 4 x 100 Pull FS on 1:45
- 4 x 100 Fins FS on 1:45
Set 5:
- 2 x [4 x (25 Build IM, 25 Easy)] on 1:30
Swim Down
- 300 Easy Mix