Warm-up
- 8 x 50: odds swim/skull by 25, evens swim/kick by 25
- 1 x 600: easy descend by 200
Main Set
4 x 100 on 60s Rest Interval
- 25 Fast. Builddown to 60% effort
- 50 Fast. Builddown to 60% effort
- 75 Fast. Builddown to 60% effort
- 100 Fast.
4 x 75 on 45s Rest Interval
- 75 EZ
- 25 Fast. Builddown to 60% effort
- 50 Fast. Builddown to 60% effort
- 75 Fast.
4 x 50 on 45s Rest Interval
- 50 EZ
- 10 strokes Fast. Builddown to 60% effort
- 20 strokes Fast. Builddown to 60% effort
- 50 Fast
4 x 25 on 30s Rest Interval
- 25 EZ
- 5 strokes Fast. Builddown to 60% effort
- 10 strokes Fast. Builddown to 60% effort
- 25 Fast
Dessert
- 4 x 50 kicking