NF day with Kevin
| 100 | Kick around world by 25 | ||
| 4x | 50 | Drill ( Rhythm, Catchup, Finger drag, six-kicks-switch) | |
| 100 | Kick / Swim by 25 | ||
| 100 | Drill / Swim by 25 | ||
| 100 | Stroke | ||
| 100 | Free | ||
| 200 | Pull | ||
| 3x | 100 | IM | |
| 400 | Free / Stroke by 100 | ||
| 200 | Free + 10 | ||
| 200 | Stroke +30 | ||
| 200 | Free + 10 | ||
| 2x | 100 | Stroke +20 descend | |
| 200 | Free + 10 | ||
| 2x | 200 | Stroke +20 descend | |
| 6 | 50 | Fast / EZ |