Warm Up:  500m

EN-1/Kick:  700m / 300m

  • 2 x 50 FS Kick on 1:30
  • 400 FS Fins, breathing 3, 2×2, 3×3, 1
  • 2 x 50 BK Kick on 1:30
  • 300 FS Pull
  • 2 x 50 BR Kick
  • 50 easy

EN-2:  400m

  • 4 x 100 FS on 1:45, swim <1:30 (act:  1:27, 1:29, 1:29, 1:28)
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy) 36 19,19 – 35 17-19 – 35 17-19

EN-3: 500

  • 200 FS for time (act:  2:49 … too choppy)
  • 100 easy
  • 6 x 50 FS Fast on 55, swim <=40 (act:  4x on 55, 2x on 1:00) … slipping to 42
  • 100 easy

LAP:  100

  • 4 x (25 Fast, 25 easy) IM

Swim Down:  200

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