Warm-Up: 1000
Set 1: Kick
- 4 x 50 Kick on 15 sec rest
Set 2: EN-1
- 4 x 100 FS on 1:45, swim 1:30
- 200 IM
Set 3: Race Pace
- 200 FS on 3:15, swim <2:50
- 300 FS, swim <4:20
- 100 Easy
Set 4: LAP
- 4 x (50 FS sprint, 50 Easy) on 3:00
swim 35sec
Set 5: EN-2
- 200 FS on 3:15, swim 2:50
- 100 FS, swim 1:25
Swim Down: 800m