WU 1200
Set 1: EN-1 (1300m, Kick 400)
- FS Pull 50, 100, 150, 200
on 1:00, 1:45, 2:30, 3:30 - 4 x 50m Kick on 1:00 Fins
- FS 50, 100, 150, 200
same times - 4 x 50m Kick on 1:00 Fins
- BK 50, 100, 150
on 1:10, 2:10, 3:20
Set 2: EN 1-2
- 4 x 50m FS Golf on 1:30
- 50 Easy
- 4 x 50m BK Golf on 1:45
- 50 Easy
- 4 x (25m IM, 25m FS) on 1:30
- 50 Easy
Set 3: Speed
- 4 x (25m Sprint Choice, 25m Easy) on 2:00
Swim Down 200