Warm Up: 600m to 6:10
- 200 FS / BK Mix
- 4 x (25 Kick IM, 25 Swim FS)
- 4 x 25 1-arm Fly
- 100 BR
Kick: 200m (50 Recov)
- 4-8 x 25 Kick IM seq on 15 sec
No Fins - 50 Easy
FS: 800m
- 1-2 x (25 Entry Scull, 25 Catch Scull, 50 FS)
- 2-4 x 25 FS Pull on 10 sec
- 2-4 x 50 FS Pull on 15 sec
- 3 x 100 FS on 1:45
Alt adjust for 15 sec rest
FL:
- 2 x 25 FL Scull with Dolphin
Bum Up as hands scull out - 2-4 x 25 FL on 15-20 sec (cut to 2x – running out of time)
- 2 x 25 1-Arm FL (other arm at side)
emphasize body wave - 2-4 x 25 FL on 15-20 sec (cut to 2x)
IM:
- 3 x 50 IM seq on 1:15
FL-BK, BK-BR, BR-FS
Swim Down: 100m+ to 7:00