Warm Up: 400
Recovery: 1600
- 400 FS Fins, Every 4th length BK
- 8 x 50 Fin Kick on 1:00
- 2 x 200 FS Pull / Paddles on 30 sec
- 2 x 200 BK Fins
EN-1: 600
- 4 x 100 BK on 2:00
- 50 easy
- 2 x 100 FS on 1:50
- 50 easy
EN-2: 200
- 4 x 50 BK on 1:15, desc 1-4
- 50 easy
LAP: 200
- 4 x (25 Fast, 25 easy)
Swim Down: 200
Total: 3200