Recovery – Aerobic swim
Warm Up: 500m
Recovery: 300m
- 2 x (25 Kick, 50 swim, 25 kick, 50 swim)
EN-1 / Kick: 1800 / 200
- 50 FS Kick
- 200 BK Fins
- 200 BK
- 50 FS Kick
- 5 x 100 BK on 2:00
- 50 BK Kick
- 200 FS Pull
- 200 FS
- 50 BK Kick
- 5 x 100 FS on 1:45
LAP: 200
- 4 x 50 FS Fast on 1:30, Min time/strokes
Swim Down: 200m