Warm Up: 500m
EN-1 / Kick: 1600 / 350
- 4 x 50 Fin kick on 1:00
- 2 x 200 FS Fins on 3:30
- 200 BK Fins on 3:30
- 3 x 50 Fin Kick on 1:00
- 2 x 200 FS Pull on 3:30
- 200 BK on 4:00
- 2 x 200 FS on 3:30
EN-2: 500 / 50 Recovery
- 5 x 100 FS on 1:45, swim <1:30 … tough on the last one
- 50 easy
LAP: 400m
- 4 x (50 FS fast on 1:00, 25 easy on 1:00
- 4 x (50 BK fast on 1:00, 25 easy on 1:00)
EN-2/EN-3: 400/100
- 8 x 50 FS on 55, swim 40-42
- 50 easy
- 100 FS Fast, swim < 1:25 (act: 1:18)
- 50 easy
LAP: 150 (150 Recovery)
- 6 x (25 Fast, 25 easy) on 1:30 (3x Build, 3x FS full)
Swim Down: 200m