*No more than :30 secs rest after each set of 6 x 50s!
| 6/5 x 50 | FR | warm-up | :50 / 1:00 | ||
| 6/5 x 50 | KICK | w/fins FL/FR by 25 | :55 / 1:00 | ||
| 6/5 x 50 | IM | switch | :50 / 1:00 | ||
| 6/5 x 50 | PULL | breathe 3-5-7 by 50 | :50 / 1:00 | ||
| 6/5 x 50 | FR | Odds: hard/ez; Evens: ez/hard | :50 / 1:00 | 1500 | 1250 |
| 6/5 x 50 | FR | 30 yards FAST / 20 yards ez = FAST FAST FLIPTURNS! | :50 / 1:00 | ||
| 6/5 x 50 | CHOICE | build NO FR | 1:00 / 1:10 | ||
| 6/5 x 50 | FR | descend STROKE COUNT 1-6 | :50 / 1:00 | ||
| 6/5 x 50 | STROKE | 25 BK fast arms! 25 BR w/dbl u/w pullouts | 1:00 / 1:10 | ||
| 6/5 x 50 | FR | Odds: ALL OUT! Evens: Recovery | :45 / :50 | 3000 | 2500 |