1-3 on 1:30, 4-6 on 1:25, 7-9 on 1:20
9 x 50 Sprint Medley SP3
3 on 1:00, 3 on :55, 3 on :50
2 x 5 x 50 on :40 EN2
3x{1 x 100 on 1:20 EZ Speed EN2
{2 x 75 on 1:10 descend 1 & 2 and build each EN2-EN3
{3 x 50 on BPA EN3
{1 minute break
1st round on :50, 2nd round on :55, 3rd round on 1:00
8 x 75 on 1:30 Back EN1
9 x 100 on 1:40 descend 1-6; BPA 6-9 EN2-EN3
3 x 50 on 1:10 catchup EZ
4,700 Meters SCM