Warm Up: 500m
FS:
- 4 x (25 Focus, 25 Swim)
- 2 x 100 FS Pull on 1:45
- 2 x 100 FS on 1:45
- 50 Scull
- 4 x 50 FS on 1:00
BK:
- 2 x 100 BK Pull on 2:15
- 2 x 100 BK on 2:00
- 50 Scull
- 2 x 25 BK Sprint Kick
- 2 x 25 BK Sprint
- 2 x 25 FS Kick Sprint
- 2 x 25 FS Sprint
Swim Down: 50