Warm Up: 600m+ to 6:10
Set 1: EN-1 1200m (200m Recov)
- 6 x 50 FS on 15 sec / 1:00 (3-Pull, 3-Swim)
- 3 x 100 FS on 15 sec / 1:45 (Pull-Swim-Pull)
- 100 BK Easy on 2:15
- 2 x 150 FS on 15 sec / 2:30 (Pull-Swim)
- 300 FS on 15 sec / 4:45
- 100 BK Easy
Set 2: Kick 300m (50 Recov)
- 2 x 100 Kick Choice on 15 sec / 2:30
- 2 x 50 Kick Choice on 15 sec / 1:15
- 50 Easy
Set 3: Lactic Production 250m (250m Recov)
- 5 x (50 FS Fast, 50 FS Easy) on 2:00
- 100 BK Easy
Set 4: EN-2 Threshold 800m (50 Recov)
- 2 x 200 FS on 20+ / 3:15
- 50 Easy
- 200 FS on 15+ / 3:10
- 100 FS
Swim Down: 200m+
Work=2550, Total=4000m