Warm Up: 500m Mix
Set 1: EN – 1 + Kick
- 4 x 100m IM on 2:00
- 4 x 50m Kick on 1:10
Set 2: EN 1-2 Desc + Kick
- 4 x 100m FS on 1:45
Desc 1-4 - 4 x (25m Sprint Kick, 25m Easy Kick) on 1:15
Set 3: Lactic Acid Production
- 4 x (50m Sprint, 100m Easy) on 3:00
Picked BK for all sprints - 50m Easy
Set 4: Sprints
- 8 x (25m Sprint IM, 25m Easy) on 1:30
2 repeats of each stroke - 100m Easy
Swim Down: 200m Easy