Recovery session plus starts
Warm Up: 800m
EN-1: 700 (50 Recov)
- 3 x 50 FS on 1:00
- 2 x 25 FS Kick on 20
- 3 x 50 BK on 1:05
- 2 x 25 BK Kick
- 3 x 50 IM Seq on 1:10
- 2 x 25 BR Kick
- 2 x 50 BR on 1:10
- 50 Easy
LAP: 200 (200 Recov)
- 8 x (25 Dive Sprint, 25 Easy) on lots of rest
two each of the IM sequence
Power: 50 (150 Recov)
- 4 x IM seq Power Dive Start + breakout
Easy rest of 50
Swim Down: