W.U. 1000 to 6:55am
Set 1: Kick
- 3 x 100m Fin Kick on 2:00
- 6 x 50m Fin Kick on 1:00
- 50 Easy
Set 2: EN-1
- 200 FS on 3:30 … (DB 3:05)
- 2 x 300 FS on 5:00 … (DB 4:30, 4:25)
- 200 FS on 3:30 … (DB 2:50)
Set 3: Recov
- 200 BK Fins on 4:00
Set 4: EN-2
- 5 x 100 FS on 1:45 … (DB 1:20 each)
- 50 Easy
Set 5: EN 1-2
- 6 x 50m IM seq on 1:10
- 50 Easy
- 5 x 50m FS Descend by 1 sec on 1:00 … (DB 40-35)
- 50 Easy
Set 6: Builds
- 4 x 25m IM Build, 25 easy
Swim Down
- 200 Easy