Warm Up:
- 400 Mix
- 3 x 50 Kick
Set 1: EN1 – EN2 Descend
- 4 x 50 FS Descend
(44 sec to 36 sec)
Set 2: Key – Lactic Acid Tolerance
- 4 x (100 FS All Out, 250 Recov) on 7:00
(DB – 1:10, 1:11, 1:10, 1:14)
Set 3: EN-1 IM
- 6 x (50 IM seq) on 1:10
FL-BK, BK-BR, BR-FS
Stroke + Turns
Set 4: Power
- 6 x Power Push Start + 8 strokes
2 x FS and 4 x BK - 4 x Mid-pool Start to Wall Finish
2 x FS, 2 x BK
Swim Down:
- 50 Easy
(ran out of time)