W.U. 800m to 5:50
Set 1: Kick
- 100 Kick on 2:30
- 50 Kick on 1:15
- 100 Kick on 2:30
- 2 x 50 Kick on 1:15
- 50 Easy
Set 2: EN-1
- 400 FS with every 4th BK on 7:00
- 300 FS Pull on 5:00
- 200 FS Neg-Split on 3:30 (DB: 2:50)
- 100 IM
Set 3: EN-2
- 5 x 50 FS on 10 sec rest
at EN-2 speed
(DB: all <40 on 50) - 50 Easy
Set 4: EN1-2 Descends
- 8 x 100 FS on 1:45
Descend from EN-1 to EN-2 on
1-4 and then again 5-8
(DB: 1:25-1:20, 1:28-1:20)
Set 5:
- 4 x (25 IM seq Fast, 50 Easy) on 1:45
Swim Down:
- 200 Easy