Warm Up: to 6:15
- 3 x (100 Pull, 50 Kick, 50 Swim)
#1 FS, #2 BK, #3 BR - Repeat if done early
Set 1: FS 1600m
- 400 FS on 8:00, min rest 30 sec
(DB – 5:55) - 2 x 200 FS on 4:00, min rest 20 sec
(DB – 2:50, 2:50) - 4 x 100 FS on 2:00, min rest 15 sec
(DB – 1:18 to 1:20) - 8 x 50 FS on 1:00, min rest 10 sec
(DB – 37 to 39) - 50 easy
Set 2: 25 Sprints
- 4 x 25 Sprint Choice on 1:00
Swim Down: 100 Easy