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
- 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
- 100 BK
- 3 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 30s or under (act: 30, 29, 29)
- 100 BK
- 2 x 25 FS Dive DPS, easy back
- 25 BK Dive DPS
Swim Down: 200