Warm Up: 400 mix
Recovery: 1000
- 400 FS Fins, every 4th length BK
- 2 x 200 FS Pull / Paddles
- 200 BK
EN-1 / Kick: 1200
- 6 x 50 Fin Kick on 1:00
- 4 x 100 BK on 2:00
- 6 x 50 Kick on 1:25
- 2 x 100 FS on 1:50
EN-2: 500
- 4 x 50 BK on 1:15, desc 1-4 (act: 50, 48, 47, 44)
- 50 easy
- 4 x 50 FS on 1:15, desc 1-4 (act: 43, 40, 37, 35)
- 50 easy
LAP: 400
- 4 x (25 Fast, 75 easy) on 1:30
(act: 2x BK 18, 18 and 2x FS 16, 16)
Swim Down: 400
- 200 FS Fins/Paddles with every 4th length BK
- 200 FS-BK mix
Total: 4000
