Warm Up: 600m
Aerobic Kick: 300m
- 2 x 50 FS Kick on 1:30
- 4 x 50 BK Kick on 1:15
- 2 x 50 BR Kick on 1:15
- 50 Easy
Aerobic: 1250
- 200 BK fins
- 2 x 100 BK (one with paddles)
- 4 x 50 BK desc (to 47 to 41)
- 50 Easy
- 50 Scull
- 200 FS Pull
- 2 x 100 FS (one with paddles)
- 4 x 50 FS desc
- 50 Easy
LAP: 150
- 4 x (25 Sprint, 25 Easy) on 1:30
2x BK, 2x FS - 2 x (25 BK Sprint kick, 25 easy)
Swim Down: 200m+