Warm Up: 800m
- 3 x (100 FS Pull, 100 BK Fins) mix in paddles
- 200 IM Drill
Kick: 300m
- 4 x 50m Fin Kick on 1:00
FS, BK, FL, FS - 2 x 50m BR Kick on 1:15
EN-1: 1200m (200 Recov)
- 4 x (300m FS, 50 Easy)
#1 Swim (4:35)
#2 Pull (4:25)
#3 Swim (4:25)
#4 Fins (4:05)
LAP: 200m (400 Recov)
- 4 x (50m BK Sprint, 100 Easy) on 3:15
#1 41 sec, #2 42, #3 42, #4 41
Race Pace:
- 200 FS Medium Fast on 3:15 (2:59)
- 300 FS Steady (died 4:50)
- ran out of time
Swim Down: 50 Easy no time left to do a proper swim down
Work: 2200, Total: 3650m