2750M
- Warm-up (800) 4x (50 swim, 50 drill 50 backstroke, 50 choice)
- Main set: (1400) 4x (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 1 min rest)
- 50 on 1:05
- 100 on 2:10
- 200 at pace - 1 min full rest at wall befor next set
- Kick set 5x50 r:10-15
- Pull set: 4x100 r:10-15
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