Warm Up: 700m mix
Set 1: Kick
- 4 x 50m Kick Choice on 1:15
Set 2: 100’s – start/turn focus
- 7 x 100m on 2:15
- 50 Easy
Set 3: 50’s
- 5 x 50m IM mix no FS on 1:45
Set 4: 100’s
- 2 x 100m on 2:30
Set 5:
- 50 from Dive (deck not blocks of course)
- 3 x 25m from Dive
Swim Down 300m