Warm Up: 500m
EN-1: 900m
Kick: 350m
- 100 IM on 2:00
- 200 FS Pull Paddles on 3:15
- 100 FS Fins Kick
- 100 IM on 2:00
- 200 FS Pull on 3:15
- 100 FS Kick
- 100 IM on 2:00
- 200 FS Fins on 3:00
- 3 x 50 Kick Mix
- 50 Easy
EN-1: 500m
- 5 x 100 FS on 1:40, swim < 1:30
- 50 Easy
LAP: 200m (200 Recov)
- 4 x (50 FS Fast, 50 Easy) on 2:30
Swim Down: 200m