Warm Up: 800m
- 200 swim
- 200 kick
- 200 IM
- 200 Pull
EN-1/EN-2/Recov: 800, 400, 400
- 4 x 100 BK on 1:55, swim 1:40 (act ~1:37)
- 3 x 100 BK on 1:50, swim 1:35 (act ~1:32-1:33)
- 2 x 100 BK on 1:45, swim 1:30 (act 1:27, 1:29)
- 100 BK faster … (act 1:24)
- 200 recovery
LAP: 500
- 2 x (50 FS Sprint on 1:00, 2 x 50 FS easy on 1:00) on 3:30 (act 35, 34)
- 2 x (50 BK Sprint on 1:05, 2 x 50 BK easy on 1:05) on 3:45 (act 40, 39)
- 4 x (25 Sprint, 25 easy) on 1:30 (3FS, 1BK)
Swim Down: 200m