Warm Up: 800 (continuous)
- 4 x (25 FS, 25 BK)
- 2 x (50 FS, 50 BK)
- 150 FS
- 150 BK
- 100 IM
A.K. sets
EN-1 / Kick: 900
- 4 x 75 as (25 drill/50 swim build @ 20s rest )
- 200 swim smooth breathing every 3/5 by 50m @ 30s rest
- 4 x 25 kick fast @ 20s rest
- 200 breathing every 5/7 by 50m @ 30s rest
- 4 x 25 resistance kick @ 20s rest
EN-1/2: 1350m
Swim or pull, paddles optional:
- 3 x 150 FS – first 50 fast @ 20-30s rest
- 3 x 150 FS – middle 50 fast @ 20-30s rest
- 3 x 150 FS – last 50 fast @ 20-30s rest
Kick: 400
- 4 x 25 kick fast @ 20s rest
- 200 breathing every 5/7 by 50m @ 30s rest
- 4 x 25 resistance kick @ 20s rest
Speed Addition:
- 4 x (25 Fast, 25 Easy) on 1:15 2x FS, 2x BK
- 50 FS as middle 25 Fast
- 50 FS as last 25 Fast
Swim Down: 250 easy
TOTAL: 3250m