W.U. 1000m to 6:00
Set 1: Kick
- 100m Kick Choice on 2:30
- 3 x 50m Kick Choice on 1:15
- 50 Easy
Set 2: EN-1
- 5 x 100m FS on 1:45
- 50 Easy
- 2 x 100m BK on 2:00
- 50 Easy
Set 3: EN 1-2 Desc
- 3 x (3 x 50m) on desc Pace with 15 Sec rest
on 60, 55, 50 – Swim 45, 40, 35 - 50 Easy
Set 4: EN 1-2
- 4 x 100m FS on 1:40
- 50 Easy
Set 5: Speed Golf
- 4 x 25m FS Golf, 25m Easy on 1:30
Swim Down:
- Easy 200