Warm Up: 500m
EN-1 / Kick: 1400 / 400m
- 4 x 50 Fin Kick on 1:00
- 400 FS Fin Swim on 6:30
- 400 BK Fin Swim on 6:30
- 4 x 50 Fin Kick on 1:00
- 200 FS Pull on 3:30
- 200 FS on 3:30
- 2 x 100 BK on 2:00, swim 1:45
- 100 recovery
EN-2 / EN-3: 200m / 150
- 2 x 100 FS on 1:40, swim 1:25-1:26
- 3 x 50 on 50 sec, swim <40
- 100 recovery
LAP: 200 / 200 recovery
- 5 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m