Warmup
1 x 300 choice
3 x 100 (25 no breath + 75 stroke) @20" rest
6 x 50 w/fins @60" (25 free/25 fly) last 10m of 25 fly in sprint
Preset
20 x 50 swim choice w/fins @55"
Descend 1-5
**1'00" rest after each set of 5
Target: P100
Lactate Clearance
1 x 200 R1 (each on their target)
Turns
20 x 25 @45" - starting from midpool
Lactate Clearance
1 x 200 R1 (each on their target)
Relay Start Go-Around
8 x 50 R2 w/fast turns and finishes
Cooldown
1 x 400 (25 sculling/25 swim)
