Warm Up: 500m
Kick: 500m
- 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 … act: 3:54
- 2 x 100 BK, 1 Pull
- 2 x 100 FS, 1 Pull
EN-2: 150m
- 3 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 34, 32, 30sec
act: 34, 29, 29
Swim Down: 200