Cool down process
| 20spm | 2 1/2 minutes |
| Arms, body, 3/4 slide | 30s |
| Arms, body, 1/2 slide | 30s |
| Arms, body, 1/4 slide | 30s |
| Arms and body | 30s |
| Arms only | 30s |
Cool down process
| 20spm | 2 1/2 minutes |
| Arms, body, 3/4 slide | 30s |
| Arms, body, 1/2 slide | 30s |
| Arms, body, 1/4 slide | 30s |
| Arms and body | 30s |
| Arms only | 30s |