Warm Up: 800
- 400 easy FS – BK mix
- 400 FS Fins and Finger Paddles, with every 4th length BK
EN-1 / Kick: 1600
- 8 x 50 Fin kick on 1:00, 4x FS, 4x BK
- 2 x 100 BK Finger Paddles on 2:15
- 2 x 100 BK on 2:00
- 8 x 50 Kick on 1:25, 4x FS, 4x BK
- 4 x 100 FS Pull / Paddles on 1:45
LAP: 200
- 2 x (25 FS Build, 25 easy on 1:15)
- 2 x (25 FS Sprint, 25 easy on 1:15)
Swim Down: 200
TOTAL: 2800