Warm Up: 700m
- 200 FS Pull
- 200 BK Fins
- 4 x 25 BR
- 200 IM Drills
Kick: 600m
- 4 x through [
50 Kick Steady
2 x 25 Kick Strong on 1:00
50 Easy ]
FS, BK, BR, FL
EN-1: 1025m
- 3 x 100 FS on 1:45
- 50 Easy
- 3 x 100 IM on 2:15
- 50 Easy
- 3 x 100 BK on 2:00
- 25 Easy
SDK: 225m
- 3 x dive maximum SDK, easy rest of 50
- 2 x BK SDK
- 25 Easy
LAP: 300m
- 3 x [50 FS Sprint, 50 Easy] on 2:30
33, 32, 32
Swim Down: 100 Easy
2950m