Warm Up:
- 400 Mix
Set 1: EN-1 800m
- 2 x 100 FS on 1:45
- 4 x 50 FS on 1:00
- 2 x 100 BK on 2:00
- 4 x 50 BK on 1:15
Set 2: 850m
- 4 x 25 FS Kick Strong on 1:00
- 2 x 25 Build FS
- 4 x (25 FS Sprint, 25 Easy) on 1:30
- 200 Easy
- 4 x 25 BK Kick Strong on 1:00
- 2 x 25 Build BK
- 3 x (25 BK Sprint, 25 Easy) on 1:30
Swim Down: 50 Easy
2100m