Warm Up: 1200m
Set 1: (900 EN-1, 400 Kick, 50 Recov) 28 min
- 200 FS Pull on 3:30
- 200 FS Fins on 3:15
- 200 FS on 3:30
- 4 x 50m Kick on 1:00 (fins)
- 100 BK Pull (on 2:30)
- 100 BK Fins (on 2:00)
- 100 BK (on 2:15)
- 4 x 50m Kick on 1:00 (fins)
- 50 Easy
Set 2: (400 EN-1, 50 Recov)
- 400m FS for time
option to bunch in a lane
max swim 7:30 - 50 Easy
Set 3: (800, 150 Recov)
- 4 x 50m FS Golf on 1:30
- 50 Easy
- 4 x 50 IM on 1:15
- 50 Easy
- 4 x (25 IM, 25 FS) on 1:10
- 50 Easy
- 4 x 50 m BK Golf on 1:30
- 50 Easy
Set 4
- 4 x (25 Sprint, 25 Easy)
Swim Down:
- 200 Easy