Warm Up: 300 Choice
Ramp Up: 800
- 200 FS alternate 3 / 5 breaths by 50
- 4 x 50 Kick Fast
- 200 FS Alternate 5 / 7 breaths by 50
- 4 x 50 Kick against board Fast
Pacing: 1500
- 10 x 25 FS on 45, swim <22
- 100 easy
- 10 x 50 FS on 1:00, swim <44
- 100 easy
- 10 x 75 FS on 1:20, swim <1:06
Swim Down: 200