Warm Up:
- 800m Pull, Drill, Swim Kick mix
Set 1:
- 200m Choice stroke (BK)
Set 2:
- 100 FL-FS Kick solid
- 100 FL-FS Swim solid
- 200 Easy
- 100 BK Kick
- 100 BK solid
- 200 Easy
- 100 BR Kick
- 100 BR solid
- 200 Easy
Set 3:
- 2 x 50 FS on 60 sec
- 2 x 50 FS on 55 sec
- 2 x 50 FS on 50 sec
- 2 x 50 FS on 45 sec
- repeat all again (so 16 50’s in total)
Swim Down: 100 easy