Warm Up: 600m Mix
Technique session: Back to Breast IM turns
Kick:
- 100 Kick
- 2 x 50 Kick
- 2 x (25 Sprint Kick, 25m Easy Kick)
Set 1: EN-1 to EN-2 Descend (#1 Stroke, #2 Solid, #3 Push)
- 3 x 100m FS on 1:45
(DB: 1:28, 1:25, 1:20) - 3 x 100m BK on 2:00
(DB: 1:40, 1:35, 1:28) - 3 x 100m BR on 2:15
(DB: 1:50, 1:45, 1:38) - 3 x 100m IM on 2:00
Set 2:
- 3 x 50m IM Sequence
FL-BK, BK, BR, BR-FS
Swim Down: 50m