Warm Up: 800 mix
Kick / EN-1 Mix: 800m
- 4 x 25 FS Kick Strong on 1:00
- 50 Easy
- 3 x 50 IM Seq on 1:00
- 4 x 25 BK Kick Strong on 1:00
- 50 Easy
- 3 x 50 IM Seq on 1:00
- 25 Easy
- 3 x (max SDK from Deck Dive, easy rest of 50)
- 25 Easy
LAP: 300m
- 3 x (50 BK Sprint, 50 Easy) on 2:30
~38
Sprint: 100
- 25 FL Sprint, 25 Easy
- 25 FS Sprint, 25 Easy
Swim Down: 100 Easy
2100m