W.U. 800m Choice (15 min)
Set 1: Kick (300m)
- 6 x 50m Kick on 1:15
- 50 Easy
Set 2: EN-1 (1000m)
- 3 x 200 FS on 3:15 (15 sec rest)
1-Pull, 2-Fins, 3-Swim - 2 x 200 BK on 3:30 (15 sec rest)
1-Fins, 2-Swim - 50 Easy
Set 3: L.A.P. (200m LAP, 400 Recov)
- 4 x (50 FS Sprint, 100 FS Easy) on 3:00
Set 4: EN-2 (900m)
- 6 x 100 FS on 1:35 (swim 1:24)
- 100 Easy
- 6 x 50m on 1:00
50’s Order: FL, FS, BK, FS, BR, FS
Swim Down: 100m Easy min