Warm Up: 600m
FS Mix: 1200m
- 2 x (25 FS Focus, 25 FS)
- 2 x 50 FS Focus
- 2 x 50 Kick
- 2 x 100 FS Pull
- 50 Scull
- 2 x 50 Kick
- 2 x 100 FS Fins
- 50 Scull
- 2 x 50 Kick
- 2 x 100 FS
IM:
- 6 x 50 IM seq on 1:15
Sprints:
- 25 Sprint, 25 easy … repeat with time
Swim down: 200m