Warm Up: 600m+ to 6:10
Set 1: EN-1 1300m (50m Recov)
- 400m FS on 7:00 or 20-30 sec rest
option for every 4th length BK - 50 or 100m BK on 2:00
- 300m FS Pull on 5:00 or 20-30 sec rest
- 50 or 100m BK on 2:00
- 200m FS on 3:30 or 20-30 sec rest
- 50 or 100m BK on 2:00
- 100m FS on 1:45 or 15 sec rest
- 50 Easy
Set 2: Kick 300m (50m Recov)
- 2 x 100m Kick Choice on 2:30 or 15 sec rest
- 2 x 50m Kick Choice on 1:10 or 10 sec rest
- 50 Easy
Set 3: EN-1/2 450m (50 Recov)
- 3 x 150m FS on 2:30 or 15 sec rest
Swum as (50 easy, 50 medium, 50 Fast) - 50 Easy
Set 4: LAP 100m (100m Recov)
- 4 x (25m Sprint, 25 Easy) on 1:15
Swim Down: 200m+
Work=2150, Total=3200m