W.U. 600m
Set 1: Kick
- 6 x 50m Kick Choice on 1:10
- 50 Easy
Set 2: EN-1 Base Aerobic
- 3 x 100 FS on 1:45, Swim 1:30
- 2 x 100 BK on 2:00, Swim 1:45
- 3 x 100 IM on 2:00, Swim 1:45
- 50 Easy
Set 3: Race Pace ***Key Set***
- 5 x 200m FS on 3:15, Swim 2:50 or under
(DB: 2:49, 2:51, 2:49, 2:48, 2:44) - 100 BK Easy
Set 4: Lactic Production
- 8 x 25m Sprint on 45 sec
3 I.M. and 5 FS - 100 BK Easy
Set 5: EN-2 Threshold
- 300 FS on 4:45, Swim 4:20)
(DB: 4:19, 1:23, 1:24) - 2 x 100 FS on 1:35, Swim 1:25
Swim Down 100m min