W.U. 900 to 5:55
Set 1: Kick
- 6 x 50m Kick Choice on 1:10
- 50 Easy
Set 2: EN-1
- 200 FS Pull, Breath every 4th on 3:30
focus on left arm pull - 200 FS on 3:15
- 2 x 100 BK on 2:00
- 2 x (3 x 50 swum as FL-BK, BK-BR, BR-FS) on 1:00
Set 3: Descend FS
- 4 x (50 FS Desc 1-4, 50 Easy) on 2:00
Set 4: EN-3
- 4 x 100 FS on 1:45, swim <1:20
- 100 Easy
- 6 x 50 FS on 55, swim <40
- 100 Easy
- 2 x 25 FS on 30, swim <18
Swim Down:
- 200 Easy