Warm Up: 800m
- 3 x (100 FS Pull, 100 BK Fins)
- 200 IM Drills
– 50 1-arm FL Fins
– 50 1-arm above water BK Fins
– 50 BR
– 50 1-arm Board FS
Set 1 Kick: 300m
- 4 x 50 Fin Kick on 1:00
FS, BK, FL, FS - 2 x 50 BR Kick on 1:10
- 50 Easy
Set 2 EN-1: 1100m
- 5 x 100 FS on 1:45, swim 1:30 or under
- 3 x 100 BK on 2:00, swim 1:45 or under
- 3 x 100 IM on 2:00, swim 1:45 or under
- 50 Easy
Set 3: LAP: 150m (150m Recov)
- 3 x (50 IM seq fast, 50 Easy) on 2:30
FL-BK (45s), BK-BR (45s), BR-FS, 40s) - 50 Easy
Set 4: Race Pace 1000m
- 5 x 100 FS on 1:40, swim 1:25
- 100 BK Easy
- 2 x 200 FS on 3:15
act 2:58, 3:02 - 100 FS as fast as possible
act 1:25
Swim Down:
- 150 Easy