Warm Up: 400m FS BK mix
EN-1: 600m
- 400 FS Fins / Paddles with every 4th length BK
- 2 x (100 IM with FL 3-3-3 drill
Pacing: 1000m
- 2 x 25 FS on 30 as 1x Easy, 1x Fast
- 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
- 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
- 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
- 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
- 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
- 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
- 2 x 25 FS on 30 as 1x Easy, 1x Fast
Kick Mix: 800m
- 6 x 50 Fin Kick on 1:00
- 4 x 50 FS Pull / Paddles
- 6 x 50 Kick on 1:30
LAP: 50
- 25 FS Fast, 25 easy
Swim Down: 150