Warm Up: 500m
EN-1: 1400
Kick: 350
- 200 FS Pull Paddles on 3:30
- 300 FS Pull Paddles on5:00
- 100 FS Kick Fins
- 300 FS on 5:00
- 200 FS on 5:00
- 100 FS Kick
- 2 x 100 BK
- 2 x 100 IM
- 3 x 50 Kick
- 50 Easy
EN-1/2: 300
- 6 x 50 FS desc 1-6 by 1sec on 1:00
- 50 Easy
Race Pace:
- 200 FS on 3:15, swim <2:55
- 300 FS, swim <4:30
- 50 Easy
LAP: 200 (400 Recov)
- 4 x (50 FS Sprint, 25 Easy) on 3:30
Power: 50m
- 4 x 12.5m mid-pool start to wall, easy back
Swim Down: 200m