300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Free - DPS
- - - - -
1 x 400 Free - Pull
4 x 100 Free - Descend 1→4
2 x 50 Kick on Back

1 x 200 Free - Pull
2 x 100 Free - Fast in the Black
2 x 50 Kick on Back

1 x 100 Free - Smooth, DPS
1 x 100 Free - Build
2 x 50 Kick on Back

1 x 200 Free - Pull
1 x 100 Choice - Easy

4 x 50 Choice - Drill / Swim by 25
2 x 50 Free - DPS
1 x 200 Free
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
1 x 200 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 400 Free (pull optional)
1 x 100 Free - Feel Strong
1 x 100 Free - Smooth
Rest :30
1 x 300 Free - Build by 100
2 x 100 Free - Fast in the Black
1 x 100 Free - Smooth
Rest :30
1 x 200 Free - Build by 50
3 x 100 Free - Descend 1→3
1 x 100 Free - Smooth
Rest :30
1 x 100 Free - build by 25
4 x 100 Free - FAST, Make Cycle
1 x 100 Free - Smooth
- - - - -
Cool Down