Aerobic
Warm Up: 500m
Kick: 400m
- 2 x 100 Fin Kick
- 6 x (25 Fast Kick, 25 swim) on 15 sec
- 50 easy
EN-1: 1300m
- 400 FS with every 4th length BK
- 200 BK Fins
- 200 FS Fins
- 100 BK on 2:00
- 4 x 100 FS on 1:45
- 50 easy
EN-2: 300m / 100 recovery
- 3 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 34sec
act: 13/14 34s, 13/14 33s, 13/14 33s - 100 BK
- 3 x 50 FS Fins/Paddles same DPS, on 1:30 Aim for 13/14 32 sec
act: 13/14 29s, 13/14 29s, 13/15 30s
Swim Down: 200