Warm Up:
- 200m Pull Choice
- 2 x (25m Drill, 25m Swim) FS
- 2 x (25m Drill, 25m Swim) BK
- 4 x (25m Kick IM, 25m Swim FS)
- Repeat to 6:20
Set 1:
- 3 x (Overkick 12.5m, easy rest of 50m)
Set 2:
- 4 x (50m Sprint, Easy 100) on 3:30
Choice Stroke – but only one for all 4
DB – BK 37, 38, 40, 39
Swim Down:
- 200 FS Pull
- 50 BK Pull