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