Warm Up: 600m+ to 6:10
Set 1: Kick 350m (50 Recov)
- 2 x 100 Kick Choice on 10-15 sec (2:30)
- 3 x 50 Kick Choice on 10 sec (1:15)
- 50 Easy
Set 2: EN-1 ALL Base Aerobic 1400m (50 Recov)
- 4 x (100 IM) continuous on 30 sec (8:00)
- 400 FS with every 4th length BK on 30 sec (7:00)
- 200 IM on on 20 sec (4:00)
- 200 FS on 30 sec (3:30)
- 100 IM on 20 sec (2:00)
- 100 FS
- 50 Easy
Set 3: EN-2 Threshold Speed 600m (100 Rec0v)
- 3 x 200 FS on 20-25 sec (3:15)
(DB: 2:55, 2:53, 2:49) - 100 BK Easy
Set 4: Alactic Speed 250m
- 6 x (25 FS Sprint, 25 FS Cruise) on 20 sec (1:00)
(DB ~ 37 sec)
Swim Down: 200m+
Work=2600m, Total=3600m