Warm Up: 500 Mix
Set 1: EN-1 FS
- 200 FS Pull on 3:15
- 2 x 100 FS on 1:45
- 4 x 50 FS on 1:00
- 100 Kick on 2:30
- 2 x 50 Kick on 1:10
Set 2: EN-1 BK
- 200 BK Pull
- 2 x 100 BK on 2:00
- 4 x 50 BK on 1:05
- 4 x (25 Sprint Kick, 25 Easy Kick) on 1:15
Set 3: EN-1 IM
- 2 x 100 IM on 2:00
- 3 x 50 IM seq on 1:05
- 2 x 25 Hypoxic Dolphin Kick (1 front, 1 back)
Set 4: All Out Sprint
- 50 BK for time
(DB – 35 sec)
Set 5: Sprints
- 25 BK on 1:00
- 25 FL on 1:00
- 25 FS on 1:00
Swim Down – 50 Easy