Pool: ???
Warm Up: 600
- 200 FS / BK mix
- 2 x (25 Kick, 50 Swim, 25 Kick, 50 swim)
- 100 IM Drill
EN-1 / EN-2: 700 / 300 (100 Recovery)
- 3 x 100 BK on 2:00, descend from 1:38
- 50 easy
- 2 x (3 x 100 FS GO ON 1:45,
swim as: #1 and #2 EN-1 Aerobic 1:28
#3 EN-2 Anaerobic Threshold 1:25 ) - 100 Recovery
EN-3: 450 (200 Recovery)
- 3 x 50 BK GO ON 1:00, swim <45
- 100 Recovery
- 6 x 50 FS GO ON 55, swim <40
- 100 Recovery
Kick: 300 (100 Recovery)
- 6 x 50 Kick GO ON 1:20, kick < 1:10 – 3x FS, 3x BK
- 100 easy
LAP: 100 (100 Recovery)
- 50 Fast, 50 easy on 2:30
- 2 x (25 Fast, 25 easy) on 1:15
Swim Down: 200