Warm Up: 500 Mix
Kick: 300m / 50 Recov
- 4 x 50 Fin Kick on 1:00
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1: 700m
- 2 x 100 BK on 2:00, swim 1:37
- 6 x 50 IM seq on 1:00
- 2 x 100 FS on 1:45, swim 1:27
LAP: 200m / 250 Recov
- 4 x (25 FS , 25 Easy) on 1:15, 2x Build, 2x Fast
- 4 x (25 BK, 25 Easy) on 1:15, 2x Build, 2x Fast
- 50 easy
LAP: 150m / 300 Recov
- 3 x (50 BK Sprint, 2 x 50 Easy on 1:15) (act: 36, 37, 38)
Swim Down: 200
2300m + Weights