Warm Up: 500
EN-1 1200:
Kick: 150:
- 2 x 200 FS Pull on 3:30
- 300 FS Pull on 5:00
- 50 Kick
- 3 x 100 BK on 2:00
- 50 Kick
- 2 x 100 IM on 2:00
- 50 Kick
- 50 Easy
EN-1/2: 250
- 5 x 50 FS on 1:00
EN-2: 300
- 3 x 100 FS on 1:40
- 50 Easy
LAP: 200 (recov 400)
- 4 x (50 FS sprint, 100 Easy) on 3:00
Swim Down: 200m