Warm Up: 600m
Aerobic Kick: 200m
- 8 x (25 Kick IM on 45)
- 50 Easy
EN-1 / EN-2: 1200 / 200
- 200 BK on 3:45
- 2 x 100 BK on 1:55
- 6 x 50 BK on 1:00
1-4 swim ~45, 5,6 desc - 50 Easy
- 200 FS Pull on 3:15
- 2 x 100 FS on 1:45
- 6 x 50 FS on 1:00
1-4 swim ~40, 5, 6 desc - 50 Easy
LAP: 100m
- 4 x (25 BK Sprint, 25 Easy) on 1:15
- 100 Easy
LAP Kick: 100m
- 5 x 20m FS Sprint Kick
Swim Down: 200m