Warm Up: 600m+ to 6:10
Set 1: EN-1 1000m (50m Recov)
- 4 x 200 FS on 20 sec (fast Group 3:20)
#1 Pull, #2 Swim, #3 Fins, #4 Swim - 200 IM Fins on 3:20
- 50 Easy
Set 2: Kick 400m (50m Recov)
- 8 x 50m Kick IM on 15 sec (fast Group 1:00)
- 50 Easy
Set 3: EN-2 900m (150m Recov)
- 200 FS on 25 sec (fast Group 3:15)
- 4x 100 FS on 15 sec (fast Group 1:40)
- 100 Easy
- 3x 100 FS on 10 sec (fast Group 1:35)
- 50 Easy
Set 4: Alactic 100m (100m Recov)
- 4 x (25m FS Sprint, 25 Easy) on 1:30
Swim Down: 200m+
Work=2400m, Total=3550m