W.U. 800m to 5:50
Set 1:
- 200 FS Pull on 3:30
- 200 FS on 3:30
- 4 x 50m Kick IM seq on 1:15
- 50 Easy
Set 2:
- 5 x 100 FS on 1:45
- 4 x 50m Kick Choice on 1:10
- 50 Easy
Set 3:
- 2 x 100 BK on 2:00
- 2 x 50 BK on 1:05
- 50 Easy
Set 4:
- 4 x (50m Sprint Choice [1stroke], 100m Easy) on 3:00
Set 5:
- 4 x 25m IM seq Fast on 45 sec
Swim Down:
- 200m Easy