Warmup
1 x 200 IM (25 drill/25 swim)
3 × 100 stroke @1'45"
4 × 50 (25 sculling w/head out of water/25 easy swim) @20" rest
Preset
8 x 50 hypoxic, max 3 breaths per 50m @30" rest
Turns
8 x 50 (5" stationary kick on wall no breath + flip turn + 15m sprint + 35m easy) @30" rest
Lactate Clearance
1 x 200 R1
Reactions for time
6 x 50 - starting under the flags (20m sprint for time + 25 easy) @60" rest
Race Rehearsal
1 swim, choose distance, all-out for time
**Optional: racing suit, cap & goggles
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