WU 900m
Set 1: Kick
- 2 x 100m Kick on 2:20
- 2 x 50m Kick on 1:10
- 50 Easy
Set 2:
- 8 x (25m Sprint Choice, 50 Easy) on 1:30
Set 3: EN-1
- 3 x 200 FS on 3:15 (swim 3:00, 15 sec rest)
Swim – Pull – Swim - 3 x 100 IM on 2:00 (swim 1:45, 15 sec rest)
- 50 Easy
Set 4: Recov
- 2 x 100 BK on 2:00
Set 5: EN-2
- 200m FS on 3:05 (swim 2:50 – 15 sec rest)
- 2 x 150m FS on 2:20 (swim 2:05 – 15 sec rest)
- 3 x 100m FS on 1:35 (swim 1:25 – 10 sec rest)
Swim Down:
- Easy 200