Warm Up: 400m
EN-1 / Kick: 1100/300
- 3 x 200 FS (Fins, Pull, swim)
- 2 x 50 Kick
- 5 x 100 FS on 1:45, swim 1:28
… (act all 1:29 … and tough) - 2 x 50 Kick
- 50 recovery
EN-2: 500m
- 5 x 100 FS on 1:40, swim 1:25
… (act 1:18, 1:25, 1:24, 1:24, 1:24) - 2 x 50 Kick
EN-3: 500m
- 5 x 100 FS on 1:40, swim 1:20
… (act 1:18, 1:19, 1:19, 1:18, 1:18) 100 BK recovery
LAP: 200m
4 x (50 FS Fast, 100 hold)
Swim Down: 200