W-up:

1 x 300 @4:30 SW

1 x 200 @3:00 Pull

1 x 100 @2:00 Kick

14 x 25 @0:30 (2 x Drill (5 x RT + 5 x LT + Rest full Swim)

1:00

Kick Set: Fly Kick

3 x 150 @3:00-2:55-2:50 [B: 2:55-2:50-2:45]

3 x 100 @2:00-1:55-1:50 [B: 1:55-1:50-1:45]

3 x 50 @1:00-0:55-0:50 [B: 0:55-0:50-0:45]

1:00

Desc to Threshold

8 x [1-1-1/2-2-2/3-3-3/2-2-2]

1 x 100 @1:30 (@Threshold +3) [1:35]

1 x 100 @1:25 (@Threshold +2) [1:30]

1 x 100 @1:20 (@Threshold +1) [1:25]

[Focus: Stroke Count / Even Split]

1:00

Skill Set (FINS)

3 x

4 x 25 @0:30 Fly Kick (1 x RT / 1 x LT)

2 x 50 @0:50 Fly Kick (25m + Scull / 25m on your back)

2 x 25 @1:00 Fly Kick under water FAST from the start

1:00

Recovery: (Pull Pad + Snorkel / 10 sec rest)

200

150

100

50

L8: Mak + Peter + Firas

L7: Caruso + Monyo

L6: Luka + Owen + Hayden

L5: AbbyW + Tori + Kiera

L4: Mel + Kaysha + Laine + ALY