Warm Up: 400 FS – BK mix
EN-1 / Kick: 1400 / 700
- 200 BK
- 4 x 100 BK on 2:00
- 8 x 50 Fin Kick on 1:00
- 200 FS Pull / Paddles
- 200 FS Pull
- 4 x 100 FS on 1:50
- 6 x 50 Kick on 1:25
EN-2: 500
- 4 x 50 BK on 1:15, desc 1-4
- 50 easy
- 4 x 50 FS on 1:15, desc 1-4
- 50 easy
LAP: 400
- 4 x (25 Fast, 25 easy) on 1:15
- 2 x (25 Sprint Kick, 25 easy kick, 50 easy)
Swim Down: 400
- 200 FS Fins/Paddles with every 4th length BK
- 200 FS-BK mix
Total: 3800