Warm Up: 800m
Aerobic Kick: 200m
- 2 x (4x 25 Kick on 45 sec)
1st time BK, 2nd time FS - 50 Easy
EN-1: 300m
- 2 x (3 x 50 on 1:05)
1st time BK, 2nd time FS
LAP: 150m
- 6 x (25 Sprint, 25 easy) on 1:30
3x FS (1x Dive, 2x Push), 3x BK (1x Dive, 2x Push)
FS – 13, 14, 14.5 BK 17, 17, 16.5
Swim Down:
- 4 x (25 FS Kick, 50 BK Swim) on 2:00
- 50 easy