Monday – Race-Pace Focus
Warm Up: 600m
EN-1: 600m
- 200 FS Pull
- 200 BK
- 200 FS-IM
Race-Pace: 900m
- Water Run – Shallow to Deep
- 200 FS Strong on 3:00, swim 2:50 (act: 2:51)
- 300 FS Strong, aim for 4:20 (act: 4:29)
- Water Run – Deep to Shallow, around, Shallow to Deep
- 100 FS Recover on 15 sec, swim 1:30 (act: 1:28)
- 300 FS Strong, swim <4:25 (act: 4:30)
- Water Run – Deep to Shallow
Recovery: 200m
- 200 BK Fins
LAP: 200m
- 50 FS Sprint, 100 recovery
- 3 x (25 FS Sprint, 50 recovery)
Power: 100m
50 FS – Water Run – Deep to Shallow, around, Shallow to Deep – 50 FS
Swim Down: 300m