Warm Up: 500m
Kick: 400m
- 2 x 100 Fin Kick
- 6 x 50 Fin Kick on 1:00
- 50 easy
EN-1: 1300m
- 300 FS with every 4th length BK
- 300 BK Fins
- 300 FS Fins
- 2 x 100 BK, 1 Pull
- 2 x 100 FS, 1 Pull
EN-2: 300m / 100 recovery
- 3 x 50 FS Fins/Paddles DPS, swim 35 sec on 1:30
All 13/14 strokes, 34sec - 100 BK
- 3 x 50 FS Fins/Paddles same DPS, swim 34 sec on 1:30
#1 spun out 14/15 32 sec
#2 better 13/14 32 sec
#3 best 13/17 30 sec
Swim Down: 200