Warm Up: 800
- 700 FS/BK mix
- 100 IM
EN-1/Kick: 2900
- 400 FS Fins with every 4th length BK
- 8 x 50 Fin Kick on 1:00 4x FS, 4x BK
- 3 x 100 BK on 2:00
- 3 x 100 IM on 2:00
- 6 x 50 Kick on 1:30 (3x FS, 3x BK)
- 3 x 100 FS Pull/Paddles on 1:45
- 3 x 100 FS on 1:45
- 50 easy
- 5 x 50 BK on 1:05
- 50 easy
- 5 x 50 FS on 1:00
Swim Down: 200
Total: 3900