Warm Up: 500m
EN-1 / Kick: 600 / 200
- 2 x 50 FS Kick
- 3 x 100 FS on 1:45
- 2 x 50 BK Kick
- 3 x 100 BK on 2:00
- 50 easy
EN-1/2: 400/400
- 50 on 1:00, swim 0:43 (44)
- 100 on 2:00, swim 1:26 (1:27)
- 150 on 3:00, swim 2:09 (2:08)
- 200 on 4:00, swim 2:52 (2:52)
- 300 on 6:00, swim 4:18 (4:20)
- 150 BK Recovery
EN-3: 300
- 200 FS fast on 3:00 (2:43)
- 100 FS fast (1:20
150 BK Recovery
LAP: 200
4 x 50 FS on 1:30, min Time + Strokes
Swim Down: 300m