Warm Up: 600m to 6:10
Set 1: Kick 300m (50 Recov)
- 100 Kick Choice on 2:30
- 4 x 50 Kick Choice on 1:15
- 50 Easy
Set 2: EN-1 1000m (50 Recov)
- 300 FS Pull on 5:00 (or 15 sec rest min)
- 3 x (25m FS Fast, 75m FS EN-1) Continuous
Total time 5:00 (or 15 sec rest min) - 100m Not FS on 2:15
- 3 x 100m FS on 1:45 (or 10-15sec rest)
- 50 Easy
Set 3: EN 1/2 Descend 350m (50 Recov)
- 3 x 50m IM Seq on 1:15 for ‘load’
- 4 x 50 FS Desc 1-4 on 1:00 by at least 1 sec each
- 50 Easy
Set 4: EN-2 150m
- 3 x 50 FS @ EN-2 speed on 1:00
Set 5: Alactic 100m (Recov 100m)
- 4 x (25 Sprint Choice, 25 Easy) on 1:30
Swim Down: 200m Min
Work=1900, Total=2850