Warm Up: 700m {to 7:45}
Choice Mix or:
- 200 FS
- 200 BK
- 100 FS
- 100 BK
- 100 IM (1-arm Fly)
All swum Continuous
EN-1 / EN-2: 1600 {8:18}
- 2 x 100 BK on 2:00, swim 1:45
- 5 x { 2 x 50 on 1:00, 100 on 1:45}
#1 46/1:32, #2 45/1:30, #3 44/1:28, #4 43/1:26, #5 42/1:24 - 50 BK Active Recovery on 1:00
- 100 BK on 2:00, swim 1:45
- 200 BK, swim 3:30
- 50 BK Active Recovery on 1:00
LAP: 250 {8:23}
- 100 FS Fast, swim 1:20
- 50 BK Active Recovery on 1:15
- 50 BK Fast, swim 45
- 50 BK Active Recovery on 1:15
Sprint: 100 {8:26}
- 2 x 50 on 1:15 swum as:
#1 – first 25 fast, rest easy #2 – 25 easy, 25 fast
Swim Down: 200 mix {to 8:30}
Total: 2850m