Warm Up: 600m
- 200 Pull FS / BK mix
- 4 x (25 Kick IM, 25 Swim FS)
- 2 x (25 Drill BK, 25 Swim BK)
- 2 x (25 Drill FS, 25 Swim FS)
- repeat if necessary
Set 1: minimum 10 sec rest per repeat – Focus on Stroke + Turns
- 4 x (25 FL, 75 FS) on 2:10
- 50 Easy
- 4 x (25 FL, 25 BK, 25 FS) on 1:40
- 50 Easy
- 4 x (25 FS, 25 FS) on 1:10
- 50 Easy
- 4 x 100 FS on 2:10
(DB – 1:17 to 1:18) - 50 Easy
Set 2:
- 50 Sprint for time – choice stroke, dive option
Swim Down:
- 100 Easy