WU – 800m to 5:55
Set 1: Kick
- 3 x 100 Kick Choice on 2:30
- 4 x 50 Kick Choice on 1:10
- 50 Eay
Set 2: Aerobic
- 3 x (
100 IM on 2:00
2 x 100 FS on 1:45
) - 50 Easy
Set 3: Threshold
- 4 x 50 FS on 1:00
- 4 x 50 IM seq on 1:05
- 4 x 50 (25 IM – 25 FS) on 1:00
- 4 x 50 FS on 1:00
Swim Down
- 200m Easy mix