| 300 | FR | swim | 5:00 | ||
| 300 | FR | pull | 5:00 | ||
| 4 x 75 | RIMO | drill / kick / swim by 25 | 1:30 / 1:40 | ||
| 300 | CHOICE | kick | Rest 1:00 | 1200/ | |
| 200 | FR | swim | 3:00 / 3:15 | ||
| 200 | FR | pull | 3:00 / 3:15 | ||
| 4 x 50 | RIMO | drill / swim by 25 | 1:00 / 1:10 | ||
| 200 | CHOICE | kick | Rest 1:00 | 2000/ | |
| 100 | FR | swim | 1:30 / 1:40 | ||
| 100 | FR | pull | 1:40 / 1:50 | ||
| 4 x 25 | RIMO | swim | :30 / :40 | ||
| 100 | CHOICE | kick | Rest 1:00 | 2400/ | |
| for longer workout: | |||||
| 10 x 50 | CHOICE | odds: FAST | :50 / 1:00 | ||
| evens: EZ | 2900/ | ||||
| 100 | drill cool down | 3000/ | |||
