Warm Up: 650m
Set 1: 1500m
- 100 BK Kick
- 4 x 100 BK on 2:00 (all <1:45)
- 100 BK Dolphin / BK Kick (max underwater each length)
- 4 x 100 IM on 2:00 (all <1:40)
- 100 BK Dolphin / BK Kick (max underwater each length)
- 4 x 100 FS on 1:45 (all <1;25)
- 50 Easy
Set 2: 600m
- 4 x 50 BK on 1:05, desc 1-4 (from 49 to 45)
- 4 x 50 IM Seq on 1:05
- 4 x 50 FS on 1:00, desc 1-4 (40, 39, 37, 36)
Swim Down: 50m