Warm Up: 400 FS – BK mix
EN-1 / Kick: 1200 / 400
- 200 BK Fins
- 4 x 100 BK on 2:00
- 4 x 50 Fin Kick on 1:00
- 200 FS Pull / Paddles
- 4 x 100 FS on 2:00
- 4 x 50 Kick on 1:30
EN-2: 500
- 4 x 50 BK on 1:15, desc 1-3
- 50 easy
- 4 x 50 FS on 1:15, desc 1-3
- 50 easy
LAP: 400
- 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK
Dives
Swim Down: 200