Warm Up: 400 FS-BK mix
Recovery: 1000
- 2 x 200 FS Pull / Paddles on 30 sec
- 8 x 50 Fin Kick on 1:00
- 200 BK Fins
EN-1: 800
- 4 x 100 BK on 2:00
- 50 easy
- 3 x 100 FS on 2:00
- 50 easy
EN-2: 400
- 50 BK on 1:15, swim <45 (act: 44)
- 100 BK, swim <1;40 (act: 1:35)
- 50 easy
- 50 FS on 1:15, swim <40 (act: 36)
- 100 FS, swim <1:25 (act: 1:21)
- 50 easy
LAP: 200
4 x (25 Dive Fast, 25 easy)
Dives
Swim Down: 200
Total: 3000