Warm Up:
- 200 FS Pull
- 200 BK Fins
- 200 IM Drill
- 100 BK
- 100 IM
Kick:
- 2 x 100 FS Fins
- 4 x 50 Fins
- 100 Fins
Set 1: EN-1
- 100 FS on 1:45 (1:30)
- 200 FS on 3:30 (3:01)
- 300 FS on 5:00 (4:26)
- 400 FS Pull (5:55)
Set 2: LAP
- 3 x 50 FS Fast on 50 sec
- 2 x 50 FS Recov on 60 sec
- 50 Scull
- 50 Kick
- 3 x 50 FS Fast on 50 sec
- 3 x 50 FS Recov on 60 sec
Set 3: Deep water Start
- 4 x 25 FS Start from float