W.U. 500m
Set 1: EN-1
- 5 x 100 FS on 1:45, swim 1:30
- 2 x 100 BK on 2:00, swim 1:45
Set 2: Kick
- 4 x 50 Kick on 1:15
Set 3: Race Pace
- 200 FS on 3:00, swim 2:45 (act. 2:42)
- 300 FS, swim 4:15 (act. 4:16)
- 100 BK Recovery
Set 4: LAP
- 4 x 50 FS on 1:15, swim 35 sec
- 50 Easy
Set 5: EN-2
- 5 x 100 FS on 1:35, swim 1:24 or under
(act. 1:19, 1:22, 1:23, 1:24, 1:22)
Swim Down: 100+ Easy