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 2:53)
- 200 FS Fins (act 2:36)
- 2 x 100 BK, 1 Pull
- 2 x 100 FS, 1 Pull
EN-2: 300m / 100 recovery
- 4 x 50 FS Fins/Paddles DPS, swim 35 sec on 1:30
#1 13, 14 34 #2 13, 14 34 #3 13,14 33 #4 13,14 33 - 100 BK
- 2 x 50 FS Fins/Paddles same DPS, swim 34 sec on 1:30
#5 12,13 32 #6 12,13 32
Swim Down: 200