Warm Up: 600m
Recovery: 300
- FS: 25 Kick, 50 Swim, 25 Kick, 50 Swim
- BK: 25 kick, 50 Swim, 25 Kick, 50 Swim
EN-1: 800
- 2 x 100 FS-IM on 2:00
- 50 Kick
- 3 x 100 BK on 1:50
- 50 Kick
- 3 x 100 FS on 1:40
- 50 Kick
LAP: 400
- 2 x (50 FS Fast, 100 easy) (act: 36, 35)
- 2 x 100 FS Pull recovery on 1:40
- 2 x (50 BK Fast, 100 easy) (act: 40, 39)
Swim Down: 400