Warm Up: 500m
Kick: 400
- 2 x 50 Fin Kick on 1:00
- 2 x 50 Kick on 1:30
- 2 x 50 BR Kick on 1:15
EN-1/2: 1000
- 4 x 100 BK on 2:00, 2x Fins, 2x Full
- 4 x 100 FS on 1:45, 2x Pull, 2x Full
- 4 x 50 Choice on 1:00
- 50 easy
EN-2/3: 150/100
- 4 x 25 BK on 45, Desc 1-4
- 4 x 25 FS on 45, Desc 1-4
- 50 easy
LAP: 300 (300 Recovery)
- 2 x [50 BK Fast on 1:00, 2 x 50 BK recovery]
- 2 x [50 FS Fast on 1:00, 2 x 50 FS recovery]
- 4 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m