Warm Up: 700m
Kick: 250m
- 2 x (25 FS Kick scull, 25 easy, 50 BK Kick)
- 50 BR kick, 50 BK Kick
EN-1: 1600m
- 2 x 200 FS Pull
- 2 x 200 BK Pull
- 4 x 100 FS on 2:00, desc (to 1:23)
- 4 x 100 BK on 2:15, desc (10 1:40)
- 100 easy
LAP: 100
- 2 x (25 FS Sprint, 25 easy)
- 2 x (25 BK Sprint, 25 easy)
Swim Down: 200m