W.U. 800m
Set 1: Kick
- 5 x 50m Kick choice on 1:15
- 50 Easy
Set 2: EN-1
- 200 FS Pull on 3:30
- 200 FS on 3:30
- 100 IM on 2:00
- 2 x 100 FS Pull on 1:45
- 2 x 100 FS on 1:45
- 100 IM on 2:00
Set 3: Lactic Acid Production
- 4 x (50m FS Sprint Golf, 100 Easy) on 3:30
(DB: best 14+16 strokes, 35 Swim = 65)
Set 4: EN 1-2 Descend
- 4 x (50m IM, 50m FS) each 50 on 1:00
- 50 Easy
Set 5: EN-2
- 4 x 50m FS on 10 sec
Swim Down:
- 100 Easy