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)
- 2 x 100 BK Fins on 1:45
- 2 x 100 FS Fins on 1:45
- 4 x 50 Fin Kick on 1:00
- 2 x 100 BK on 2:00
- 2 x 100 FS on 1:45
EN-2: 500 (10min)
- 3 x 50 BK on 1:05, desc 1-3 by 1 sec from 48
- 3 x 50 FS Pull on 1:00, desc 1-3 by 1 sec from 42
- 3 x 50 FS on 1:00, desc 1-3 by 1 sec from 42
- 50 easy
Swim Down: 100
Total: 2200