| 300/200 | FR | SWIM | ||
| 200 | FR | PULL | ||
| 100 | KICK | 600/500 | ||
| 3/2 x 200 | FR | dec 1-3 | 3:00 / 3:30 | |
| 8/6 x 50 | FR | odds: IM; evens: FR | :50 / 1:00 | |
| 6/4 x 100 | FR | dec 1-3; 4-6 hold pace from #3 | 1:30 / 1:40 | |
| 8/6 x 50 | 25 FR / 25 IMO | :55 / 1:00 | ||
| 12/8 X 25 | FR | all out fast | :30 / :40 | |
| 100 | CHOICE | cool down | 3000/2200 |
