Warm Up: 800
Kick: 700
- 6 x 50 Fin Kick on 1:00, 3x FS, 3x BK
- 50 easy
- 6 x 50 Kick on 1:30, 3x FS, 3x BK
- 50 easy
EN-1: 1200
- 4 x 100 BK on 2:00
- 2 x 200 FS Pull on 3:30
- 4 x 100 FS on 1:50
LAP: 600
4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK
Dives
Swim Down: 200