Warm Up: 1000m
Set 1: Kick
- 4 x 50 Kick on 15 sec rest
Set 2: EN-1
- 3 x 100 FS on 1:45, swim 1:30
- 200 FS on 3:15, swim 3:00
- 100 FS on 1:45, swim 1:30
- 300 FS, descend into EN-2 speed (4:30)
- 200 Easy
Set 3: Race Pace
- 500 FS for time (target < 7:20)
- 200 Easy
Set 4: LAP
- 4 x (50 FS Sprint, 50 Easy) on 3:00
swim 35 sec or under
Swim Down: 600m