WU: 1200
Set 1: Kick
- 8 x 50m Kick IM seq on 1:00 FINS
- 50 Easy
Set 2: EN-1 … FINS
- 400 FS on 6:30
- 100 BK on 2:00
- 300FS on 5:00
- 100 BK
- 200 FS on 3:15
- 100 BK
- 100 FS on 1:45
- 100 BK
- 50 Easy
Set 3: Desc from EN-1
- 4 x (50m FS Desc 1-4, 50 Easy) on 2:00
Descend 1-4 from EN-1 Speed to EN-2
Set 4: EN-2
- 3 x 150m FS on 2:20 (swim <2:05 – 15 sec rest)
- 100 Easy
- 5 x 100m FS on 1:35 (swim <1:25 – 10 sec rest)
Swim Down:
- 200 Easy
WU 1200, Kick 400, EN-1 1400, LAP 200, EN-2 950, Recov 300 SD 200 = 4650