Pool: ??
Warm Up: 600
- 200 FS / BK mix
- 200 Fins/Snorkel: 50 Kick, 50 FS Long, 50 Scull, 50 six-kick switch
- 200 IM Drill
Recovery: 400
- 2 x (50 Snorkel 6-kick switch, 50 FS)
- 2 x (50 Sjöström Drill, 50 FS)
EN-1: 600
- 2 x 100 Fins on 15 sec rest (1x BK, 1x FS)
- 4 x 100 Pull on 15 sec rest (2x BK, 2x FS)
- 50 easy
Kick: 300
- 2 x 100 Fin Kick on 2:00 (2x FS, 1x BK)
- 2 x 50 Fin Kick on 1:00
- 50 easy
LAP: 150 (150 Recovery)
- 50 Fast, 50 easy on 2:30
- 4 x (25 Fast, 25 easy) on 1:30 (2x FS, 2x BK)
Swim Down: 200