Warm Up: 800 Mix
EN-1 / Recovery: 800
- 4 x 100 BK Fins on 20 sec
- 4 x 100 FS Fins on 20 sec
EN-1 / -2: 900
- 8 x 50 BK on 1:10, desc in pairs
- 50 easy
- 8 x 50 FS on 1:00, desc in pairs
- 50 easy
LAP 400
- 4 x (25 Fast push start, 25 easy) on 1:15 as 2x FS, 2x BK
- 75 easy to deep end
- 4 x (25 Fast Dive, 25 easy) on 1:30 as 2x BK, 2x FS
Dives
Swim Down: 200
Total: 3200