| 400/300 | warm-up | |||
| 10 x 50 | 5 @:50/:55 | 900/800 | ||
| 5 @:45/:50 | ||||
| 4x/3x: | descend entire set (i.e. first 4x100 hold 1:20; 2nd set of 4 hold 1:15, etc..) | |||
| 4 x 100 | FR | 1:30 / 1:40 | ||
| 1 min rest after each set of 4 | 2500/2000 | |||
| 20/12 x 25 | IMO | by 25 | :35/:40 | 3000/2300 |
| 100 | cool down | 3100/2400 | ||
