Warm up
400 Any Easy
50 D FR 6KD ◔0:15
50 D FR 123 ◔0:15
50 D FR FT ◔0:15 b5
50 D Nr 1 Any ◔0:15
50 D Nr 1 Any ◔0:15
50 Nr 1 ◔0:15
First set
200 FR Pads Pullbuoy
50 D FR Technic @_1:15 Pads Pullbuoy
50 FR @_1:15 Race Pace Pads Pullbuoy
50 BK @_1:15 Race Pace Pads Pullbuoy
50 D FR Technic @_1:15 Pads Pullbuoy
50 FR @_1:15 Race Pace Pads Pullbuoy
50 BR @_1:15 Race Pace Pads Pullbuoy
50 D FR Technic @_1:15 Pads Pullbuoy
50 FR @_1:15 Race Pace Pads Pullbuoy
200 K Any Fins
50 FR @_1:15 Race Pace Fins
50 D FR Technic @_1:15 Fins
50 FL @_1:15 Race Pace Fins
50 FR @_1:15 Race Pace Fins
50 D FR Technic @_1:15 Fins
50 K Any @_1:15 Race Pace Fins
50 FR @_1:15 Race Pace Fins
50 D FR Technic @_1:15 Fins
200 FR
2×
50 FR @_1:00 Max
50 Not FR @_1:00 Max