W.U. 1200m to 7:00
Set 1: Kick with Fins
- 2 x 100m Kick on 2:00
- 4 x 100m Kick on 1:00
- 50 Easy
Set 2: EN-1
- 4 x 100m FS on 1:45
(DB – 1:32) - 3 x 100m BK on 2:00
- 4 x 100m FS on 1:45
(DB – 1:24/1:25) - 3 x 100m IM on 2:00
- 50 Easy
Set 3: LAP
- 4 x (50m FS Sprint, 100m Easy) on 3:00
(DB – 34/35s)
Set 4: EN-2 *Key Set*
- 200m FS on 3:05, swim 2:50, rest 15sec
(DB – 2:52) - 300m FS swim 4:15 (1:25/100 pace)
(DB – 2:52 @ 200, 4:20 @ 300) - 100 BK Easy
- 300 FS on 4:30, swim 4:15, rest 15sec
(DB – 4:16) - 200m FS swim 2:50 (1:25/100 pace)
- (DB – 2:47)
Swim Down:
- 200+ Easy