| 300/200 | swim | ||||
| 200/100 | kick | ||||
| 200/150 | pull | ||||
| 200/100 | 50 scull / 50 drill | ||||
| 4 x 25 | FR | sprint cycle | 1000/650 | ||
| 4x/3x: | |||||
| 2 x 75 | CHOICE | 50 kick / 25 drill | 1:30 / 1:40 | ||
| 3 x 50 | IM | switch | :55 / 1:00 | ||
| 6 x 25 | FR | fast | :30 / :40 | 2800/2000 | |
| 3 x 100 | CHOICE | 1-build | 1:30 / 1:40 | ||
| 2-fast | |||||
| 3-ez | 3100/2300 |
