Warm Up: 500m
EN-1 / Kick / Recovery: 1200m / 700 / 200
- 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
- 2 x 200 FS Pull on 3:30, 1x big paddles 1x no paddles
- 2 x 100 BK, 1x Pull on 2:00
- 5 x 50 Fin Kick on 1:00
- 50 easy
- 4 x 100 FS on 1:40 (act: 1:23, 1:22, 1:21, 1:20)
- 50 BK easy
- 2 x 50 BK Fins/Paddles easy
EN-2: 250m / 100 Recovery
- 100 FS Fins/Paddles DPS (act: 13, 14, 14, 14 for 1:07)
- 50 BK easy
- 2 x 50 FS Fins/Paddles DPS, on 1:30 Aim for 13/14 strokes, 32 (act: both 13/14 31s)
- 50 BK easy
- 2 x 25 FS Fins/Paddles DPS, on 1:30 Aim for 13 strokes, 15s or under (act: 13, 14.5 – 13, 14)
Swim Down: 200
WU/SD 700, Work 2150, Recovery 300 = Total 3,150m