Warm Up: 600m
EN-1 / Kick: 1500m / 300m
- 200 FS Pull on 3:30, swim 3:00
- 200 FS, swim 3:00
- 2 x 50 FS Kick on 1:30
- 50 Easy
- 5 x 100 FS on 1:45, swim <1:30
- 2 x 50 BK Kick on 1:20
- 50 Easy
- 8 x 50 FS on 1:00, swim 42
- 4 x 25 IM kick on 45
- 2 x 100 BK on 2:00
LAP: 100m
- 2 x (25 FS Strong, 25 easy)
Swim Down: 200m