W.U. 600m
Set 1: Kick
- 6 x 50m Kick choice on 1:15
- 50 Easy
Set 2: EN-1
- 4 x (25m IM, 75m FS) on 10 sec rest
- 3 x (50m IM, 100m FS) on 10 sec rest
- 50 Easy
Set 3: Race Pace ***Key Set***
- 200 FS on 3:00 (swim 2:50 or under)
DB – 2:44 - 300 FS (swim 4:20 or under)
DB – 4:14 - 200 BK Recovery
Set 4: L.A.P.
- 4 x (
50m FS Fast (swim 35)
50m FS Medium (swim 40)
50m FS Easy ) on 3:00
DB – 1:17-1:18
Set 5: EN-2
- 5 x 100m FS on 1:35 (swim <1:25)
DB – all 1:24-1:25
Swim Down 200m Easy minimum