Warmup
1 x 300 choice
1 x 300 kick
1 x 300 pull
Preset (Pull)
6 × 100 Free @1'40" (2nd & last 25 P200)
+ 100 easy
Kick (w/board)
8 × 50 @20" rest (35m kick build + 15m with board on vertical position)
+ 100 easy
Swims w/fins
2 x 4 x 50 @30"
Set #1. Build to sprint, practicing race finish
Set #2. From midpool, practicing turns at race speed
**60" rest in between sets
Lactate Clearance
1 x 200 R1
Lactate Tolerance
4 x 50 mVO2 @3'00", or
4 x 100 mVO2 @3'00" rest
Cooldown
1 x 600 easy
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