W-up:

1 x 300 @4:30 (75 FR + 25 IM)

2 x 150 @2:15 Pull Hypoxia /50m

3 x 100 @2:00 Kick (25 Fly + 75 Choice)

1:00

Pre-Set:

8 x 50 @1:30 (25 Scull + 25 Drill)

3 x

1 x 50 @1:00 Kick Build

1 x 50 @1:00 SW @200m Pace + 4

1 x 50 @1:00 Kick Strong

1 x 50 @1:00 SW @200m Pace + 3

200m Race Pace

6 x 100 @1:40 (50 FR @0:40 + 50 ST Dive)

1 x 100 @2:00 Recovery

6 x 100 @1:50 (50 FR @0:40 + 50 ST Dive)

1 x 100 @2:00 Recovery

6 x 100 @2:00 (50 FR @0:40 + 50 ST Dive)

1 x 100 @2:00 Recovery

3 x 50 @1:15 Desc 1-3 (at 200m Pace)

1 x 150 @4:00 (Rec/Sw/Kick/Pull)

1 x 100 @2.00 (@200m Pace)

1 x 150 @3:00 (Rec/Sw/Kick/Pull)

1 x 50 @1:30 (@200m Pace)

Recovery:

1 x 100 @2:00 Recovery

6 x 50 @0:55 Kick (Build-Cruise-Strong-Cruise-Fast-Recovery)

6 x 50 @0:50 Pull (Build-Cruise-Strong-Cruise-Fast-Recovery)

6 x 50 @0:45 SW Choice (Build-Cruise-Strong-Cruise-Fast-Recovery)

6 x 50 @0:40 FR (Fast-Recovery-Strong-Recovery-Asc-Recovery

1 x 100 @2:00 Recovery