Warm Up: 600m
- 200 FS-BK mix
- 200 FS Pull Snorkle
- 200 IM Drills
Recov: 300
- 2 x (25 Kick, 50 swim, 25 Kick 50 swim) 1x FS, 1x BK
EN-1/2 / Kick: 800 / 400 / 200 / 100 recov
- 50 Scull
- 4 x 50 BK Fins on 1:00
- 2 x 100 BK on 2:00, swim 1:37
- 4 x 50 BK on 1:05, desc 1-4 from 49
- 4 x 25 BK Kick 45
- 50 easy
- 50 Scull
- 4 x 50 FS Pull on 1:00
- 2 x 100 FS on 1:45, swim 1:27
- 4 x 50 FS on 1:00, desc 1-4 from 42
- 4 x 25 FS kick on 45
- 50 easy
LAP: 200m / 200 recov
- 2 x 4 x [25 Sprint IM seq, 25 Easy] on 1:30
Swim Down: 200 Easy