Swim + Weights
Warm Up: 700m
Continuous
- 4 x (25 FS, 25 BK)
- 2 x (50 FS, 50 BK)
- 100 FS
- 100 BK
- 100 IM
EN-1 / Kick: 2500m
- 400 FS Fins with every 4th length BK
- 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
- 4 x 100 BK Fins & Paddles for technique on 1:45
- 4 x 100 FS Pull with Paddles on 1:45
- 50 easy
- 5 x 50 BK on 1:10
- 50 easy
- 2 x (3 x 50 IM Seq – FL-BK, BK-BR, BR-FS) on 1:05
- 50 easy
- 5 x 50 FS on 1:00
- 50 easy
Speed: 300m
- 50 BR fast, 50 easy [act 50 sec]
- 50 BK fast, 50 easy [act 42 sec]
- 50 FS fast, 50 easy [act 35]
Swim Down: 100m
Total: 3600m