WU: 700 to 5:50
Set 1: EN-1 + Kick
- 300 FS – Swim 4:30, Go 4:45
- 100 BK on 2:00
- 2 x 50 Kick on 1:10
- 200 FS – Swim 3:00, Go 3:15
- 100 BK on 2:00
- 2 x 50 Kick on 1:10
- 100 FS – Swim 1:30, Go 1:45
- 100 BR on 2:00
- 2 x 50 Kick on 1:10
- 50 Easy
Set 2: LAP
- 4 x (50 Sprint, 100 Easy) on 3:00
Set 3: EN-3
- 2 x 150 FS – Swim 2:00, Go 2:15
(DB – 1:59) - 100 Easy
- 4 x 100 FS – Swim <1:20, Go 1:40
(DB – 1:19/1:20) - 100 Easy
- 4 x 50 FS – Swim 0:35, Go 0:50
Swim Down:
- 200 Easy