Pre Race (SO 1k)
Warm Up: 500
- 4 x (25 FS, 25 BK)
- 4 x ( 25 BK, 25 BR, 25 FS)
Kick Fins: 500
- 3 x 50 FL Fins on 1:05
- 4 x 50 FS Fins on 1:05
- 3 x 50 BK Fins on 1:00
EN-1: 2000
- 400 FS Fins/Paddles, every 4th length BK, Breathing every 3
- 3 x 100 BK on 2:05
- 3 x 200 FS Pull/Paddles on 20 sec, Breathing every 3
- 5 x 100 FS on 1:50, swim 1:32
- 5 x 50 BK on 1:10, swim 55
- 5 x 50 FS on 1:00, swim 45
LAP: 300 (300 Recov)
- 4 x (50 Fast, 50 easy), 2x FS, 2x BK on 30sec
- 4 x (25 Fast, 25 easy), 2x FS, 2x BK on 30 sec
Swim Down: 200
Total: 3800