Warm Up: 500m
Kick: 300m
- 2 x 50 BK Kick on 1:30
- 2 x 50 FS Kick on 1:30
- 2 x 50 BR Kick on 1:15
- 50 easy
EN-1 / EN-2: 600 / 300
- 2 x 100 BK on 2:00, swim 1:37
- 5 x 50 BK on 1:05, desc 1-5 from 48
- 2 x 100 FS on 1:45, swim 1:27
- 5 x 50 FS on 1:00, desc 1-5 from 42
- 50 easy
LAP: 200 / 300 Recovery
- 4 x (25 FS Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
- 50 Easy
- 4 x (25 BK Sprint, 25 Easy) on 1:30 1x Build, 3x Sprint
- 50 Easy
LA Tol FS: 100
- 4 x 25 FS Fast on 45 sec
- 100 easy
LAP Kick: 100
- 2x 25 Fast Kick
- 2x max SDK
Swim Down: 200 Easy