Warm Up:
600 FS / BK mix
6 x 50 Fin Kick on 1:00
Pacing:
FOR 400 FS:
2 x 100 FS on 2:00, swim 1:30
200 FS, swim 3:00
50 easy
FOR 200 FS:
2 x 50 FS on 1:15, swim 42.5
100 FS, swim 1:25
50 easy
For 100 FS:
2 x (25 FS Fast, 25 Easy) on 1:15
50 FS, swim 40
50 easy
Dives Practice
Dive – Breakout Practice