Target: 750 EN-1, 200 EN-1/2, 200 LAP, 300 LA Tol, 300 Recov
Warm Up: 500
EN-1: 1000 (100 Recov)
- 4 x 100 FS on 1:45
1-3 EN-1 (1:25, 1:28, 1:29), Desc 4 (1:23) - 2 x 50 FS Kick on 15 (very slow)
- 50 Easy
- 4 x 100 BK on 2:00
1-3 EN-1 (1:42, 1:44, 1:43), Desc 4 (1:36) - 2 x 50 BK Kick on 15 (very slow)
- 50 Easy
LAP: 200 (400 Recov)
- 4 x (25 FS Sprint, 50 Easy) on 2:30
(14’s) - 4 x (25 BK Sprint, 50 Easy) on 2:30
(17, 18, 17, 17) - 100 Easy
LA Tol: 300 (600 Recov) – skipped
- 3 x (50 FS Sprint, 100 Easy)
- 3 x (50 BK Sprint, 100 Easy)
Swim Down: 200+