Warm Up: 600m
EN-1 / Kick: 600m (100 Recov)
- 4 x (3 x 25m Kick on 45)
IM Seq, +15 sec rest between each 3 - 50 Easy
- 2 x (3 x 50 IM seq on 1:00)
- 50 Easy
LAP: 100m (150 Recov)
- 4 x (25 IM Sprint, 25 Easy) on 1:30
- 50 Easy
Power: 150m (Recov 350)
- 4 x (12.5m Kick blast, easy rest of 25) on 1:00
- 4 x (blast flags In/out, easy rest of 50)
- 4 x (IM Dive+Breakout, easy rest of 50)
Swim Down: 200m
Total: WU/SD 800m+ Work 850m + Recov 600 = 2250m