Warm Up: 600
Recovery: 1000
- 2 x 200 FS Pull / Paddles on 30 sec
- 8 x 50 Fin Kick on 1:00
- 200 FS Fins, every 4th length BK
EN-1: 1200
- 4 x 100 BK Fins 15 sec
- 4 x 100 BK on 2:00
- 50 easy
- 3 x 100 FS on 2:00
- 50 easy
EN-2: 300
- 5 x 50 BK on 1:10, desc 1-5
- 50 easy
LAP: 200
4 x (25 Dive Fast, 25 easy)
Dives
Swim Down: 200