Warm Up: 700m
- 200 BK Fins
- 200 FS Pull
- 4 x 25 BR
- 200 IM Drills
EN-1 / Kick: 900 / 450 / 150 recov
- 100 BK Kick Fins Steady
- 2 x 25 BK Fins Kick Strong on 1:00
- 50 easy
- 3 x 100 BK on 2:00, swim 1:37
- 100 FS Kick Fins Steady
- 2 x 25 FS Fins Kick Strong on 1:00
- 50 easy
- 3 x 100 FS on 1:45, swim 1:27
- 100 BR Kick Steady
- 2 x 25 BR Kick Strong on 1:00
- 50 easy
- 3 x 100 IM on 2:00
- 50 Easy
SDK: 75m / 75 recov
- 3 x dive maximum SDK, easy rest of 50
2 x BK SDK- 50 easy
LAP: 150 / 150 recov
- 3 x [50 FS Sprint, 50 Easy] on 2:30 (32, 32.5, 34)
Swim Down: 200 Easy