Warm Up: 600m
EN-1/Kick: 700m / 300m
- 2 x 50 FS Kick on 1:30
- 200 FS Pull
- 2 x 50 BK Kick on 1:30
- 200 BK
- 2 x 50 BR Kick
- 3 x 100 IM
- 50 easy
EN-2: 400m
- 200 FS on 3:30
- 2 x 100 FS on 1:45, swim <1:30 (act: )
- 50 easy
LAP: 150m
- 3 x (50 FS Fast min time/stroke, 50 easy)
EN-3: 500
- 5 x 50 FS Fast on 55, swim <=40
- 100 easy
- 5 x 50 FS Fast on 55, swim <=40
- 100 easy
LAP: 100
- 4 x 25 FS Fast on 30sec
Swim Down: 200