Warm-Up: 800m
Aerobic Kick: 400m
- 4 x 50 BK fin kick on 1:00
- 2 x 50 FS fin kick on 1:00
- 2 x 50 BR kick on 1:20
- 50 easy
EN-1: 700m
- 4 x 100 BK on 2:00
- 4 x 50 FS on 1:00
- 2 x 50 BK on 1:05
- 50 Easy
Race Pace for 50 BK: 100m Alternate Block/Push
- 4 x (25 BK Sprint, walk-back) on 1:15, swim 16
- 150 Easy
Race Pace for 50 FS: 100m Alternate Block/Push
- 4 x (25 BK Sprint, walk-back) on 1:15, swim 14
- 150 Easy
Recovery: 300m BK Fins
LAP: 200m Alternate Block/Push
- 8 x (25 Sprint, 25 Easy) on 2:00
4x BK, 2x FS, 2x BR
Power: 100m
- 4 x BK Dive/Breakout
- 4 x BK Flags In/Out
Swim Down: 600m