Warm Up: 600m
Kick: 300
- 4 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1 /EN-2: 550
- 100 BK Fins
- 4 x 50 BK desc on 1:05
- 100 FS Pull
- 3 x 50 FS desc on 1:00
- 50 easy
La Tol: 300
- 3 x 100 BK Fast on 3:00, aim for tight times (act: 1:28, 1:29, 1:27)
- 100 easy
- 6 x 50 FS with Hypoxic breathing on 1:15
Breathing per 25: 3/3, 2/3, 2/2, 1/2, 1/2, 1/2
Power:
- 4x Dive/Breakout
Swim Down: 200