Warm Up:  600m

EN-1/Kick:  700m / 300m

  • 2 x 50 FS Kick on 1:30
  • 200 FS Pull
  • 2 x 50 BK Kick on 1:30
  • 200 BK
  • 2 x 50 BR Kick
  • 3 x 100 IM
  • 50 easy

EN-2:  400m

  • 200 FS on 3:30
  • 2 x 100 FS on 1:45, swim <1:30 (act: )
  • 50 easy

LAP:  150m

  • 3 x (50 FS Fast min time/stroke, 50 easy)

EN-3: 500

  • 5 x 50 FS Fast on 55, swim <=40
  • 100 easy
  • 5 x 50 FS Fast on 55, swim <=40
  • 100 easy

LAP:  100

  • 4 x 25 FS Fast on 30sec

Swim Down:  200

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