Warm Up: 800 FS BK Mix
EN-1: 1300
- 6 x 50 Fin Kick on 1:00
- 200 FS Pull-Paddles
- 2 x 100 BK on 2:00
- 6 x 50 Kick on 1:30
- 6 x 50 FS desc 1-5 with stroke rate on 1:05
Pacing: 800
- 4 x 50 FS on 1:00, swim 43
- 50 easy
- 2 x 100 FS on 1:45, swim 1:25
- 100 easy
- 200 FS, swim 2:50
- 50 easy
LAP: 200
- 4 x (25 Fast, 25 Easy) on 1:30
Swim Down: 200
Total: 3300