W.U. – 600m
Set 1: Kick
- 2 x 100m Kick Choice on 2:20
- 2 x 50m Kick Choice on 1:10
- 50 Easy
Set 2: EN-1
- 2 x (
– 50 FL, 100 FS, 10 sec rest
– 50 BK, 100 FS, 10 sec rest
– 50 BR, 100 FS, 10 sec rest )
Set 3: Race Pace **Key Set**
- 5 x 100m FS on 1:30 (swim 1:20-1:24)
- 100 BK Easy
Set 4: LAP
- 4 x (
– 50 Sprint [swim 35]
– 50 Medium [swim 40]
– 50 Easy ) on 3:00
Set 5: EN-2
- 300 FS on 4:45 (swim <4:30)
- 200 FS (swim <2:55)
SD – 100