Warm Up: 800m
- 300 FS Pull
- 300 BK Fins + Paddles
- 200 IM Drills
Set 1 Kick: 400m
- 2 x 100 Fins Kick on 2:00
FS – BK - 4 x 50 Kick on 1:15
FS – BR – BK – BR
Set 2 EN-1: 1100m (150 recov)
- 5 x 100 FS on 1:45, swim 1:30 or under
(descend from 1:30 to 1:24) - 50 Easy
- 3 x 100 BK on 2:00, swim 1:45 or under
(descend from 1:40) - 50 Easy
- 3 x 100 IM on 2:00, swim 1:45 or under
(descend from 1:40) - 50 Easy
Set 3 Race Pace: 500m
- 200 FS on 3:00, swim ~2:50
(act 2:53) - 300 FS, swim 4:30
- (act 4:40 – very hot)
- 50 Easy
Set 4 LAP: 200m
- 4 x (2 x 25m IM) on 45 sec
i.e. 2 x FL, 2 x BK, 2 x BR, 2 x FS
Swim Down: 50 Easy