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
Main Set: 1500
- 10 x 25 swim @ 45s, swim <22
- 100 easy
- 10 x 50 swim @ 1:05, swim <44
- 100 easy
- 10×75 swim @ 1:20, swim <1:06
Swim Down: 200