Pool: ???
Warm Up: 600
- 200 FS / BK mix
- 2 x (Fins/Snorkel: 50 kick, 50 FS Long, 50 scull, 50 six kick switch)
EN-1 / EN-2: 1000 / 400 (200 Recovery)
- 200 BK Fins on 3:15, swim 3:00
- 200 FS Fins, swim 2:45
- 50 recovery
- 4 x 100 BK on 2:00, swim 2x 1:38, then descend to 1:35
- 50 easy
- 6 x 100 FS on 1:45, swim 4x 1:28, then descend to 1:25
- 100 Recovery
Kick: 300 / (100 Recovery)
- 100 FS Fins on 2:00
- 100 BK Fins on 2:00
- 3 x 50 Fin Kick on 1:00 – 2x FS, 1x BK
- 100 Recovery
LAP: 150 / (150 Recovery)
- 6 x (25 Fast, 25 easy) on 1:30 Twice through Fast: 1st 25, middle, 2nd 25
Swim Down: 200