Warm Up: 800
- 300 choice
- 4×50 drill choice
- 4×50 as 25 scull/25 drill
- 100 easy
EN-1 : 2000
- FINS & PADDLES
150 FS, 50 BK on 20 sec - 300 FS Strong on 5:15, swim 4:45
- SWIM
150 FS, 50 BK on 20 sec, swim 2:25, 55 - 2 x 150 on 2:45, swim 2:23
- PULL & PADDLES
150 FS, 50 BK on 20 sec - 3 x 100 FS on 1:50, swim 1:35
- SWIM
150 FS, 50 BK on 20 sec, swim 2:25, 55 - 6 x 50 FS on 55, swim 44
LAP: 200 (200 Recov)
- 2 x (50 Fast, 50 easy)
- 4 x (25 Fast, 25 easy)
Swim Down: 200
Total 3400