Noon Session
Warm Up: 800m
Continuous
- 4 x (25 FS, 25 BK)
- 2 x (50 FS, 50 BK)
- 150 FS
- 150 BK
- 100 IM
EN-1 / Kick: 2100m
- 200 BK Fins on 20 sec
- 200 FS Fins on 20 sec
- 6 x 50 Fins kick on 1:00 (3x FS, 3x BK)
- 50 easy
- 2 x 100 BK on 2:00
- 2 x 100 FS Pull on 1:45
- 2 x 100 FS on 1:45
- 4 x 50 Kick on 1:30 (2x FS, 2x BK)
- 50 easy
- 4 x 50 BK on 1:05
- 50 easy
- 4 x 50 FS on 1:00
- 50 easy
Sprint: 200
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 200m
Total: 3300m