Warm Up: 700m
EN-1/2: 400m
- 4 x 50 FS on 1:00 Desc 1-4
- 4 x 50 BK on 1:05 Desc 1-4
Race Pace: 400m (1000 Recov)
- 50 FS Dive Start – 30 sec rest – 50 FS Push Start
Aim for 32 + 33 = 1:05 - 200 Easy
- 25 FS Dive on 45 – 50 FS on 1:00 – 25 FS Push
Aim for 15.5 + 33 + 16.5 = 1:05 - 300 Easy
- 50 BK Dive Start – 30 sec rest – 50 BK Push Start
Aim for 37 + 38 = 1:15 - 200 Easy
- 25 BK Dive on 45 – 50 BK on 1:00 – 25 BK Push
Aim for 18 +38 + 19 = 1:15
Swim Down: 100