| 200 | FR | warm-up | 3:30 | ||
| 200/100 | 25 scull / 25 kick | 5:00 | |||
| 300 | IM | drill / kick / swim by 25 | 6:00 | ||
| 200/100 | FR | pull | 3:30 | ||
| 4 x 25 | FR | sprint cycle | :30 / :40 | 1000/800 | |
| 4 x 50 | 25 FAST IM / 25 EZ FR | 1:00 | |||
| 100 | FR | ALL OUT! Get your time. | 2:00 | ||
| 8/4 x 25 | w/fins Odds: u/w evens: IMO | :30/:40 | |||
| 100 | FR | ALL OUT! Get your time. | 2:00 | 1600/1300 | |
| 4 x 50 | FR | dec 1-4 | :50 / 1:00 | ||
| 100 | IM | ALL OUT! Get your time. | 2:00 | ||
| 8/4 x 25 | FR | fast but effortless | :30 / :40 | ||
| 100 | IM | ALL OUT! Get your time. | 2:00 | 2200/1800 | |
| 4 x 50 | IMO | underwater swim/swim | |||
| 100 | FR | ALL OUT! Get your time. | 2:00 | ||
| 8/4 x 25 | perfect technique | ||||
| 100 | FR | ALL OUT! Get your time. | 2:00 | 2800/2300 | |
| 200 | CHOICE | COOL DOWN | 3000/2500 |
