Target 2200m – 900 EN-1, 400 EN1-2, 200 LAP, 100 Power, 300 EN-3, 300 Recov
(Cut Power and LA Tol sets – not up to it)
Warm Up: 400m EN-1
- mix choice
EN-1, EN1-2, Kick Combo (1050)
- 100 SP on 2:00
(act 1:40) - 3 x 100 SP Desc 1-3 on 2:00
(act 1:37, 1:34, 1:31 comfortable) - 2 x 25 SP Kick Strong on 45 sec
- 2 x (25 FL, 30 sec Vertical Dolphin, 25 FL)
- 2 x 25 BR
- 100 IM on 2:00
(act 1:37) - 3 x 100 IM Desc 1-3 on 2:00
(act 1:36, 1:32, 1:27) - 2 x 25 FS Kick Strong on 45 sec
- 50 Easy
LAP: 200m, (200 Recov)
- 4 x (50 FS Sprint, 50 Easy) on 2:30
Swim Down: 50m