Warm Up: 600m to 6:10
- 4 x (50 Drill, 50 Kick, 50 Swim) IM Seq
Set 1: Kick 300m (50 recov)
- 4 x 50m Fin Kick on 1:00 or 15 sec
#1 FS, #2 BK, #3 FL, #4 Choice
Alt 4 x 25m Fin Kick - 2 x 50m BR Kick on 1:15 or 15 sec
Alt 2 x 25m BR Kick - 50 Easy
Set 2: FS 600m
- 1-2 x (25 Catch Scull, 25 Finish Scull, 50 FS)
- 1-2 x (25 L-arm FS, 25 R-arm FS, 50 FS)
- 2 x 100 FS on 1:45
Alt 2 x 75 FS on 15 sec, 2 x 50 FS on 20
Set 3: BR 600m
- 1-2 x (50 BR Pull with small Flutter, 50 BR)
- 1-2 x (50 BR 3-2-1 Glide, 50 BR)
- 2-4 x 50 BR on 15 sec (had to skip this – no time)
Set 4: IM 300m
- 4 x 25 IM seq on 45 sec rest
- 2 x 25 FS Fast on 45
Swim Down: 100+ Easy