Warm Up: 600 (15 min)
- 4 x (25 FS, 25 BK)
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
- 100 IM
EN-1: 1000 (20 min)
- 200 BK Fins on 3:30
- 200 FS Fins on 3:15
- 4 x 50 Fin Kick on 1:00
- 2 x 100 BK on 2:00
- 2 x 100 FS Pull on 1:45
EN-2: 700 (13 min)
- 2 x 50 BK on 1:00, swim 47
- 2 x 100 BK on 2:00, swim <1:40
- 50 easy
- 2 x 50 FS on 1:00, swim 42
- 2 x 100 FS on 1:45, swim 1:26
- 5- easy
LAP: 200 (5min)
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 200