Warm Up: 700 (15 min)
- 4 x (25 FS, 25 BK)
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
- 100 IM
EN-1/2: 1350 (24 min)
- 3 x 100 FS on 1:45, swim 1:30 (5.5 min)
- 200 FS Fins on 3:15, swim 3:00 (3.5 min)
- 3 x 100 FS on 1:40, swim 1:27 (5 min)
- 200 FS Pull/Paddles on 3:15, swim 3:00 (3.5 min)
- 3 x 100 FS on 1:35, swim 1:25 (5 min)
- 50 easy
Kick: 200 (7 min)
- 4 x 50 Kick on 1:25 (6 min)
- 50 easy
EN-2: 300 (6 min)
6 x 50 FS on 1:00 *Last one fast*
Sprint: 150 (3min)
- 50 FS All Out, 50 easy
- 25 FS All Out, 25 Easy
Swim Down: 50
Total: 2400