Warm Up: 600m
- 300 reverse IM as drill/swim 75m each
- 200 pull
- 100 scull
Set 1: 800m
- 8 x 100 on 2:00 as
50 FS, 25 Stroke, 25 FS
odd Drill, even Fast
Set 2: 500m
- 10 x 50 Kick on 1:30
Odd medium (BR), even Fast (BK, FS)
Set 3: 200
- 8 x 25m on 1:30
Odd underwater
Even block start Sprint 2x FS 2x BK
Swim Down 300