Warm Up:
- 100 FS Pull
- 100 FS
- 100 BK Fins
- 100 BK
- 100 BR
- 25 FS Pull, 25 BK Pull
- 50 FS, 50 BK
EN-1 / Kick Combo:
- 2 times through: #1 FS, #2 BK
– 50 Scull
– 50 Pull
– 100 Swim
– 3 x 50 Swim Desc 1-3
– 4 x 25 Kick on 45sec
– 50 Easy
LAP:
- 3 x (50 FS Sprint, 50 Easy) on 2:30
~32 sec
Speed:
- 4 x (25 Sprint, 25 Easy) on 1:30
IM Seq
Swim Down: 50 Easy