Warm-Up: 600m Mix
Kick: (400m)
- 2 x 100m Kick on 15 sec
- 2 x 50m Kick on 15 sec
- 2 x (25m Sprint Kick, 25m Easy kick) on 15 sec
Set 1: EN-1 (400m)
- 4 x 100m IM on 15 sec
(DB – swim 1:40, Go 1:55)
Set 2: EN-2 (400m)
- 4 x 50m BK on 15 sec
(DB – Swim 45s, Go 1:00) - 4 x 50m BR on 15 sec
(DB – Swim 50s, Go 1:05)
Set 3: LAP (150m, 300m Recov)
- 3 x 50m FS Sprint on 3:00
Easy 100 recov between each
(DB 32-33s)
Set 5: Power (30m, 30m Recov)
- 3 x Mid-Pool sprint to wall, easy back
Swim Down: 250m