Warm Up: 800m
- 200 FS Pull
- 200 BK Fins
- 200 FS Fins
- 200 IM Drills
Kick: 400m
- 2 x 100 Kick (FS / BK)
- 4 x 50 Kick (FS, BR, BK, BR)
Set 1: EN-1 1100m
- 300 FS Pull
- 300 FS Fins
- 300 FS
- 200 BK
Set 2: LAP 200m (400m recov)
- 4 x (50 BK Sprint, 100 Easy) on 3:30
(all 40+) - 4 x 25 FS Flat Start on 40
Set 3: EN-2
- 2 x 100 IM on 2:00
Swim Down 50m