1 x 400 choice
4 x 100 free @1'35" (1'18", 1'19", 1'19", 1'19")
8 x 50 back (25 drill/25 swim)
1 x 100 R2 free (1'09") +
1 x 200 kick free w/snorkel +
1 × 300 back swim (4'19") +
1 x 400 free pull hipoxico (3,5,7,9 by 25s) +
1 x 500 free (5 x 100 @1'30")
**Times = 1'13", 1'16", 1'16", 1'15", 1'15" +
1 x 400 kick back +
1 x 300 stroke swim (6 x 50 @50")
**Times = 38", 39", 39", 39", 39", 39" +
1 x 200 free R1 +
1 x 100 MVO2 free (from push)
**Time = 1'05"
Cooldown
1 x 400 easy (25 scull/25 swim)
