- 100m Souple
- 75m Brasse + 50m Dos + 25m Papillon
- 75m Dos + 50m Papillon + 25m Brasse
- 75m Papillon + 50m Brasse + 25m Dos
- 5 x 50m Jambes, r = 10s
- 400m Crawl + Pull-buoy
- 8 x 50m Crawl (25m Vite + 25m Souple), r = 10s
- 400m Crawl + Pull-buoy
- 8 x 50m Crawl (25m Vite + 25m Souple), r = 10s
- 400m Crawl + Pull-buoy
- 8 x 50m Crawl (25m Vite + 25m Souple), r = 10s
- 200m Récupération
Total : 3400 mètres
Séance à allure 1500m