Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov
Warm Up: 600m (EN-1)
- 150 FS Pull
- 150 BK Fins
- 200 IM Drills
- 2 x (25 FS, 25 BK)
EN-1, Kick: 500m + EN-2 100m
- 4 x 50 FS on 55 sec (12-15 sec rest)
3 @ EN-1 (40, 40, 40), 1 @ EN-2 (37) - 2 x 25 FS Kick on 45
- 4 x 50 SP on 1:00 (12-15 sec rest)
3 @ EN-1 (46, 46, 46), 1 @ EN-2 (41) - 2 x 25 BK Kick on 45
LAP: 150 (150m Recov)
- 3 x (50 FS Sprint, 50 Easy) on 2:30
(33, 32, 32)
LA Tol: 325m (recov 525m)
- 100 SP Max, 150 Easy on 5:30 (act 1:22)
- 100 SP Max, 150 Easy on 5:30 (act 1:26)
- 75 SP Max, 125 Easy on 5:30 (act: 1:03)
- 50 SP Max, 100 EAsy on 5:30 (act 37)
Swim Down: 200 Easy