Warm Up: 700m
- 200 FS Pull
- 200 BK Fins
- 200 IM Drills
- 2 x (25 FS Pickup, 25 BK)
EN-1 1150m (100 Recov)
- 2 x 100 FS Pull on 2:00
- 2 x 100 FS on 2:00
- 100 Scull Mix
- 4 x 50 FS on 1:10
- 100 Easy
- 4 x 25 FS Kick on 15 sec
- 100 IM on 2:15
- 100 BK on 2:15
- 3 x 50 IM seq on 1:15
LAP: 100m (100 Recov)
- 2 x (25 FS Sprint, 25 Easy)
- 25 BK Sprint, 25 Easy
- 25 FL Sprint, 25 Easy
Swim Down: 50m