Warm Up: 500m
Kick: 500m
- 2 x 100 Kick
- 6 x 50 Kick on 1:30
- 50 easy
EN-1:
- 400 FS with every 4th length BK
- 300 BK
- 3 x 100 FS Pull
EN-2: 150m
- 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 34
- 100 BK
- 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 30s or under
Swim Down: 200