Warm Up:
- 600m Mix
Kick:
- 4 x 50m Kick on 1:15
- 3 x (25m Sprint Kick, 25m Easy Kick) on 1:15
Set 1:
- 200m FS Pull with Kick Board Buoy and paddles on 3:15
- 200m BK
Set 2: EN-1 to EN-2 Descend
- 3 x 100m IM on 2:00 Desc 1-3
- 3 x 100m BK on 2:00 Desc 1-3
- 3 x 100m FS on 1:45 Desc 1-3
DB – 1:25, 1:20, 1:16
Set 3:
- 3 x 50m IM Seq on 1:00
- 3 x 50m BK on 1:00 Desc 1-3
- 3 x 50m FS on 1:00 Desc 1-3
DB – 42, 38, 35
Swim Down:
- 100 Easy