Warm Up: 500m
Kick: 400m
- 2 x 100 Fin Kick
- 4 x 50 Fin Kick on 1:00
- 50 easy
EN-1: 1100m
- 300 FS with every 4th length BK
- 200 BK Fins (act 2:56)
- 200 FS Fins (act 2:40)
- 2 x 100 BK Pull
- 2 x 100 FS Pull
EN-1/2: 800m
- 3 x 100 FS on 1:45 desc by 1sec (act: 1:26, 1:23, 1:22)
- 100 BK
- 6 x 50 FS on 1:00, desc by 1 sec (act: 41, 41, 38, 38, 37, 37)
- 2 x 50 BK
Swim Down: 200