Warm Up: 600m+ to 6:10
Set 1: Kick/Swim Mix 200/200
- 4 x (50 Kick IM, 50 Swim IM) continuous
Set 2: EN-1 Base Aerobic 1400m (50 Recov)
- 400 FS Pull on 30+ sec (7:00)
- 100 BK on 20 sec (2:15)
- 400 FS Fins on 30+ sec (6:30)
- 100 BK on 20 sec (2:15)
- 400 FS on 30+ sec (7:00)
- 50 Easy
Set 3: Lactic Production 300m (500 Recov)
- 4 x (75 FS Fast, 125 Easy) on 4:15
Target swim 19sec/25 or 57sec/75m - 100 BK Easy
Set 4: EN-2 Threshold 700m
- 300 FS on 20-25 sec (4:45)
(DB+IG: 4:25) - 200 FS on 20-25 sec (3:15)
(DB+IG: 2:52) - 4 x 50 FS on 15 sec (55)
(DB+IG: 39-40)
Swim Down: 200m+
Work=2600m, Total=4250m