Warm up: Dry land 5-6 min
Warm up water:
3 x Freestyle start + 3 strokes with 45 sec rest (4.9 5.0 4.9)
3 x Freestyle turns + 3 strokes with 45 sec rest (no time)
3 min rest
6 x 25 m Freestyle with 3 min rest
- 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
- 25 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.
- 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
- 25 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.
- 25 m with start, 8 under water fly kicks, turn, timing on feet touching the wall, one breath on 20th meter.
- 5 m starting from the flags, turn, time starts on feet touching the wall, no underwater, no breathing to 25.
| 25 Start + turn | 11.9 | 11.7 | 11.7 | |
| 5 + Turn + 25 | 12.3 | 12.3 | 12.4 | |
| Total: | 24.2 | 24.0 | 24.1 | |
3 x Fly start + 1 stroke with 45 sec rest (4.8 5.2 4.9)
3 x Fly turns + 1 stroke with 45 sec rest (4.8 4.6 4.5)
3 min rest
6 x 25 m Fly with 3 min rest
- 25 m with start, 8 under water kicks, turn, timing on hand touching the wall, one breath on 20th meter.
- 25 m starting from the flags, turn, time starts on hands touching the wall, 7 underwater kicks, no breathing to 25.
Alternating to 6
| 25 Start + turn | 11.8 | 11.9 | 11.8 |
| 5 + Turn + 25 | 14.2 | 14.1 | 14.0 |
| Total: | 26.0 | 26.0 | 25.8 |
- Fly main focus on low position for the head, tall body line and focus on throwing forward not upward.
- Free main focus on body position head low, fast breathing only once at the flags on the first 25m.