Warm Up: 600m
Kick:
- 8 x 25m underwater BK Dolphin with fins and nose plug
- 4 x 25m underwater FS Dolphin with fins
EN-1 / Kick:
- 100 FS Kick
- 2 x 50 FS Kick
- 2 x 100 FS Pull / Paddles
- 2 x 100 FS
- 2 x 50 FS Pull / Paddles
- 2 x 50 FS
- 100 BK Fins kick
- 2 x 50 BK Fins
- 100 BK Pull / Paddles
- 100 BK Fins
Speed:
- 5 x (25 Sprint, 25 Easy)
FL, BK, FS, BK, FS
Swim Down: 50 Easy