Warm Up: 800
EN-1/Kick: 1450
- 8 x 50 Fin Kick on 1:00, 4x FS, 4x BK
- 4 x 100 BK on 2:00
- 4 x 50 Kick on 1:30, 2x FS, 2x BK
- 4 x 100 FS Pull-Paddles on 1:45
- 50 easy
EN-2: 500
- 5 x 50 BK desc 1-5 on 1:15
50 easy - 5 x 50 FS desc 1-5 on 1:00
Speed: 500
- For 200 FS: 2 x 50 FS on 1:00, swim target 35
- 100 easy
- For 100 BK: 3 x 25 BK on 45, swim target 19
- 75 easy
- For 100 FS: 3 x 25 FS on 45, swim 16
- 75 easy
- 2 x (25 Max, 25 easy) on 1:30, 1x BK, 1x FS
Swim Down: 300
Total: 3700
