Warm Up: 500m
EN-1 / Kick: 1500 / 500m
- 5 x 50 Fin Kick on 1:00
- 400 FS Fin Swim on 6:30
- 400 BK Fin Swim on 6:30
- 5 x 50 Fin Kick on 1:00
- 200 FS Pull on 3:30
- 200 FS on 3:30
- 3 x 100 BK on 2:00, swim 1:45
- 100 recovery
EN-2: 400m
- 4 x 100 FS on 1:40, swim 1:25-1:26
- 100 recovery
LAP: 200 / 200 recovery
- 2 x (50 FS Fast, 50 easy) on 2:30
- 4 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m