Target: 900 EN-1, 100 EN-2, 150 LAP, 100 Power, 400 LA Tol, 450 Recov
Warm Up: 600m (EN-1)
EN-1, Kick: 500m + EN-2 100m
- 4 x 50 FS on 55 sec
3 @ EN-1, 1 @ EN-2 - 2 x 25 FS Kick on 45
- 4 x 50 SP on 1:00
3 @ EN-1, 1 @ EN-2 - 2 x 25 BK Kick on 45
LAP: 150 (150m Recov)
- 3 x (50 FS Sprint, 50 Easy) on 2:30
LA Tol: 325m (recov 525m)
- 100 SP Max, 150 Easy on 5:30
- 100 SP Max, 150 Easy on 5:30
- 75 SP Max, 125 Easy on 5:30
- 50 SP Max, 100 EAsy on 5:30
Swim Down: 200 Easy