Warm Up: 500m
EN-1: 700m
- 200 FS Fins on 3:15
- 100 BK on 1:45
- 300 FS Fins on 4:45
- 100 BK Fins
EN-2: 400m
- 4 x 100 FS on 1:40, swim < 1:27
- 50 Easy
LAP: 300m (600 Recov)
- 6 x (50 FS Fast, 50 FS Mod, 50 Easy) on 3 or 3:30
Power:
- 4 x 12.5m mid-pool blast to wall, easy back
Swim Down: 200m