Warm Up: 500m
EN-1/Kick: 700m / 300m
- 2 x 50 FS Kick on 1:30
- 400 FS Fins, breathing 3, 2×2, 3×3, 1
- 2 x 50 BK Kick on 1:30
- 300 FS Pull
- 2 x 50 BR Kick
- 50 easy
EN-2: 400m
- 4 x 100 FS on 1:45, swim <1:30 (act: 1:27, 1:29, 1:29, 1:28)
- 50 easy
LAP: 150m
- 3 x (50 FS Fast min time/stroke, 50 easy) 36 19,19 – 35 17-19 – 35 17-19
EN-3: 500
- 200 FS for time (act: 2:49 … too choppy)
- 100 easy
- 6 x 50 FS Fast on 55, swim <=40 (act: 4x on 55, 2x on 1:00) … slipping to 42
- 100 easy
LAP: 100
- 4 x (25 Fast, 25 easy) IM
Swim Down: 200