Warm Up: 500m
EN-1 / Kick: 1600m / 450
- 2 x 100 Fin Kick, 1 FS, 1 BK
- 400 FS Fins with every 4th length BK
- 2 x 100 BK on 2:00
- 5 x 50 Fin Kick on 1:00
- 4 x 100 FS Pull on 1:45
- 2 x 100 BK, 1 Pull on 2:00
- 4 x 100 FS on 1:40 (act: 1:23, 1:23, 1:21, 1:20)
EN-2: 100m
- 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 34 s (Act: 32, 32)
- 100 BK
- 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 30s or under (Act: 29, 30)
Swim Down: 200