Warm Up: 800m
Aerobic Kick: 400m
- 4 x 50 BK Kick on 1:15
- 2 x 50 BR Kick on 1:15
- 2 x 50 FS Kick on 1:20
- 50 Easy
EN-1/2: 100m
- 4 x 25 BK on 45sec, desc 1-4 from 23
LA Tol: 150m
- 3 x (50 BK Block Sprint, 100 Easy) on 4:00
act: 35, 37, 38 - 200 BK Fins Recovery
Race Pace: 100m
- 25 FS Block Sprint on 35, swim <14
- 25 FS Push Sprint, swim <15
- 100 easy
- 25 BR Block Sprint on 40, swim <18
- 25 BR Push Sprint, swim <20
- 100 Recov
Power: 50m
- 4 x 50 BK, blast flags in/out
Power Kick: 50m
- 4 x BK Dive Breakout Max
Starts Practice for FS / BR
Swim Down: 500m