WU: 800
Set 1: EN-1
- 300 FS on 4:45 (15 sec)
- 2 x 100 IM on 2:00 (15-20 sec)
- 3 x 50 Kick on 1:10 (10 sec)
- 300 FS on 4:45
- 2 x 100 BK on 2:00 (15 sec)
- 3 x 50 Kick on 1:10
- 50 Easy
Set 2: LAP
- 4 x (50 FS Fast, 50 FS Threshold, 50 FS Easy)
on 3:00
Set 3: EN-2
- 200 FS on 3:00 (target swim 2:45-2:50)
- 3 x 100 FS on 1:30 (target swim 1:20)
- 100 BK Easy
Set 4: EN-3
- 5 x 50 FS on 50 sec (target swim 35 sec)
Swim Down: 200