Warm-up: 400 FS-BK mix
EN-1/Kick: 2150m
- 400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing
- 8 x 50 Fin Kick on 1:00
- 3 x 100 BK on 2:00
- 3 x 100 IM on 2:00
- 4 x 100 FS Pull Paddles on 1:45
- 6 x 50 Kick
- 50 easy
Pacing FS: 550m
- 2 x 25 on 30sec, one easy, one strong
- 2 x 50 on 1:00, ”
- 2 x 75 on 1:30, “
- 2 x 100 on 2:00, “
- 50 easy
LAP:
6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast
Swim Down: 200