WU: 800m to 6:10
Set 1: Kick 300m to 6:20
- 100m Kick Choice on 2:30
- 2 x 50m Kick Choice on 1:15
- 4 x 25m Kick Choice on 0:35
- 50 Easy
Set 2: EN-1 1100m to 6:40
- 200 FS Pull, 200 FS Swim each on 3:30
- 100 IM on 2:00
- 100 FS Pull, 100 FS Swim each on 1:45
- 100 IM on 2:00
- 2 x 50 FS Pull, 2 x 50 FS on 1:00
- 100 IM on 2:00
- 50 Easy
Set 3: EN-1/2 600m to 7:10
- 3 x 50 IM seq (FL-BK, BK-BR, BR-FS) on 60 sec
- 3 x 50 FS on 60 sec (Push so they are faster than in Set 2)
- 50 Easy
- 3 x 50 IM seq on 1:15
- 3 x 50 FS on 60 sec
Swim Down:
- 200 Easy
Work Volume = 2000, Total = 3150