Warm Up: 600
- 600 FS/BK Fins Mix
EN-1/Kick: 2500
- 200 BK Fins & Fingers Paddles
- 200 FS Fins & Finger Paddles
- 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
- 200 FS Pull
- 2 x 100 BK on 2:00
- 200 FS Pull
- 3 x 100 FS Pull on 1:45
- 4 x 50 BK on 1:05
- 4 x 50 Kick on 1:30, 2x FS, 2x BK
- 3 x 100 FS on 1:45
- 4 x 50 FS on 1:00
Sprint: 200
- 4 x (25 Fast, 25 easy) on 1:15
Swim Down: 200
Total: 3500