W.U. 600m (15 min)
Set 1: Kick
- 100 Kick on 2:30
- 4 x 50 Kick on 1:15
- 50 Easy
Set 2: EN-1
- 5 x 100 FS on 1:45 (swim 1:30)
- 100 BK on 2:00
- 400 FS (swim 6:00)
- 50 Easy
Set 3: L.A.P.
- 4 x (50 FS Sprint, 100 Easy) on 3:00
Set 4: EN-3 Overload
- 3 x 100 FS on 1:30 (swim 1:20)
- 50 Easy
- 4 x 50 FS on 50 sec (swim <40s)
- 50 Easy
- 4 x 25 FS on 30 Sec (swim <18s)
Swim Down: 100 Easy