Warm-Up: 800m
EN-1/2: 250m
- 5 x 50 FS on 1:00, Desc 1-5 from 44sec
Race Pace: 400m
- 400 FS for time, aim <5:56
act 5:40 (200m was 2:45)
LAP: 200m
- 4 x (50 FS Sprint, 50 FS Hold, 25 Walk, 25 Easy) on 3:00
act 1:18, 1:20, 1:20, 1:18
Power: 50m
- 4 x 12.5m mid-pool to wall blast, easy back
Swim Down: 200m