Warm Up: 600m+ to 6:10 Include some FL
Set 1: EN-1 1200 (50 Recov)
- 300 IM on 6:00
(swim as 3x100IM continuous) - 100 BK on 2:00
- (200 IM +100 FS) on 6:00
- 100 BK on 2:00
- (100 IM + 200 FS) on 6:00
- 100 BK on 2:00
- 50 Easy
Set 2: Kick 200m (100 Recov)
- 2 x (100 Kick, 50 Swim) Continuous
Set 3: Alactic 200 (200 Recov)
- 8 x (25 FS Sprint, 25 FS Cruise) on 1:00
- 50 Easy
Set 4: EN-3 700m (100 Recov)
- 2 x 150 FS on 2:15, swim 2:00
- 100 Easy
- 4 x 100 FS on 1:40, swim < 1:25
Swim Down: 200m+
Work=2300m, Total=3700m