Warm Up: 600m+ to 6:10
Set 1: EN-1 1400m
- 100 IM on 2:00 or 15 sec
- 100 FS on 1:45 or 15 sec
- 100 IM, 200 FS on 3:15 or 15
- 100 IM, 300 FS on 4:45 or 15
- 100 IM, 400 FS on 6:15
- 50 Easy
Set 2: Kick 400m
- 8 x 50m Kick IM seq on 1:00 or 10sec
- 50 Easy
Set 3: EN 1-2 Descend
- 4 x 100 FS Desc 1-4 on 1:45 or 15
- 50 EASY
Set 4: EN-2
- 6 x 50 FS @ EN-2 Speed on 50 sec or 10 sec rest
Swim Down: 200m+
Work=2600m, Total=3550