Warm Up: 500m
Kick: 300m
- 6 x 50m Kick mix – 2x FS Fins, 2x BK Fins, 2x BR
- 50 easy
EN-1: 1000m
- 400 FS Fins, every 4th length BK
- 3 x 100 BK on 2:00
- 3 x 100 IM on 2:00
- 100 easy
EN-2: 200m / 100
- 2x 100 FS on 1:45, swim 1:25
- 100 BK Recovery
LAP: 200m / 100
- 2 x 50 FS Fins/Paddles for min Stroke/time
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 100