W.U. 1000 to 7:00
Set 1: Kick (with Fins) 400m, 50 recov
- 2 x 100 Kick Choice on 2:00
- 4 x 50m Kick IM seq on 1:00
- 50 Easy
Set 2: Lactic Production (300m LAP, 600m Recov)
- 6 x (50m Fast, 100 Easy) on 3:30
Set 3: EN-1 (1200m EN-1, 50 Recov)
- 400 FS on 6:30
- 100 IM on 2:00
- 300 FS on 5:00
- 100 IM on 2:00
- 200 FS on 3:30
- 100 IM on 2:00
- 50 Easy
Set 4: EN-1-2 Descend (500m, 50 Recov)
- 5 x 100m FS on 1:45, descend 1-5 by 1sec min each
- 50 Easy
Set 5: Recov
- 2 x 75m BR on 1:45
Set 6: EN-2
- 6 x 50m FS on 10 sec rest
Swim Down:
- 100m Plus Easy