Warm Up: 600m
Set 1: EN-1 (800m) + Kick (400m)
- 200 FS Pull on 15 sec rest (swim~3:00)
- 200 FS on 15 sec
- 2 x 50m Kick on 1:15
- 2 x (25m Sprint Kick, 25m Easy Kick)
- 200 BK Pull on 15 sec
- 200 BK Swim
- 2 x 50m Kick on 1:15
- 2 x (25m Sprint Kick, 25m Easy Kick)
Set 2: Lactic Acid Production
- 4 x (50m BK Sprint, 100m Easy) on 3:00
Target swim – 38-40sec
Set 3: Sprints
- 25m BR Sprint, 25 easy
- 2 x (25m BK Sprint, 25 easy)
Swim Down