| 600 / 400 | FR | rotate 100 swim / 50 kick / 50 drill | |||
| 300 / 200 | PULL | breathe 3-5-7 by 25 | |||
| 4 x 25 | FR | sprint cycle | :30 / :40 | 1000 | 700 |
| 3/2 x 100 | FR | dec 1-3 | 1:35 / 1:45 | ||
| 3/2 X 100 | IM | dec 1-3 | 1:45 / 1:50 | 1600 | 1100 |
| rest 1:00 | |||||
| 3/2 x 100 | FR | dec 1-3 | 1:30 / 1:40 | ||
| 3/2 x 100 | IM | dec 1-3 | 1:40 / 1:45 | 2200 | 1500 |
| rest 1:00 | |||||
| 3/2 x 100 | FR | dec 1-3 | 1:25 / 1:35 | ||
| 3/2 x 100 | IM | dec 1-3 | 1:30 / 1:40 | 2800 | 1900 |
| rest 1:00 | |||||
| 200 | FR | drill / kick by 25 | 3000 | 2100 |
