W-up
400*1
200*1
Swim
50*8 EN1 50" 55" 1'
100*4 ↓ 1'30" 1'40"(3) 1'50"(2)
200*3 ↓ 3' 3'20"(1) 3'40"(1)
400*1 EN2 5'20" 6' 7'
200*2 ↓ 2'40" 3' 3'30"(1)
100*4 ↓ 1'20" 1'30" 1'45"
50*8 Hard 1' 1' 1'
Loosen 100
Drill
50*12 1'15"
Swim
50*4 3' Hard
Down
100*6 touch+10