Warm Up: 800m
- 200 FS Pull
- 200 BK Fins
- 2 x (100 IM Drill)
- 100 FS
- 100 BK
Kick: 300m
- 4 x 50 Kick mix on 1:15
- 4 x 25 Kick mix on 35
Set 1: EN-1 (Base Aerobic) 1200m
- 3 x 200 FS on 3:30
Pull, Fins, Swim - 2 x 100 Kick Fins
- 2 x 200 BK
Fins, Swim
Set 2: LAP (Lactic Acid Production) 200m (400 recov)
- 4 x (50 FS Sprint, 100 Easy) on 3:00
Set 3: EN-2 (Anaerobic Threshold)
- 5 x 100 FS on 1:40, swim 1:25
- 4 x 25 IM seq on 15 sec
Swim Down: 200m
(Pool is too hot for training)