Warm Up: 800m
Kick: 300m
- 100 FS Kick
- 2 x 50 FS Kick
- 4 x 25 FS Kick
EN-1: 750m
- 2 x 25 FS on 30s
- 2 x 50 FS on 1:00
- 2 x 100 FS on 1:45
- 200 FS on 3:30
- 100 FS on 1:45
- 50 FS on 1:00
- 2 x 25 FS on 30s
EN-2: 700m
- 4 x 50 FS on 1:00
- 4 x 50 BK on 1:05
- 6 x 50 IM seq on 1:10
LAP: 100m (100 Recov)
- 4 x (25 FS Sprint, 25 Easy) on 1:30
Swim Down: 200m+