Warm Up:
- 200m Pull Choice
- 4 x (50m IM Kick, 50m FS Swim)
- 4 x (50m FS Kick, 50m IM Swim)
Set 1:
- 400m FS on 7:30 (DB 5:52)
- 4 x 100m IM on 2:10 (DB 1:35-1:40)
- 50 Easy
Set 2:
- 400m IM on 8:00
Swim 100 of each or 2 x 200IM continuous - 4 x 100m FS on 2:00
(DB 1:18, 1:17, 1:16, 1:15) - 100 Easy
Set 3:
- 25m BR minimum strokes
- 25m BK minimum strokes