Warm Up: 600 (15 min)
- 4 x (25 FS, 25 BK)
- 100 FS
- 100 BK
- 2 x (50 FS, 50 BK)
EN-1: 1200 (24 min)
- 3 x 100 BK on 2:00, swim <1:45
- 3 x 100 FS Pull on 1:45, swim <1:30
- 3 x 100 IM on 2:00, swim <1:45
- 3 x 100 FS on 1:45, swim <1:30
- 50 easy
Speed: 150 (3 min)
- 100 FS for time for time, 50 easy (act: 1:14)
Kick: 100 (5 min)
- 2 x 50 Fin Kick on 1:00
EN-2 250 (5 min)
- 2 x 50 FS on 1:00, Desc 1-4
Speed: 100 (2 min)
50 FS for time, 50 easy (act: 33 sec)
Sprint: 50 (1 min)
25 BK Fast, 25 Easy
Swim Down: 150
Total: 2550