| 400/300 | 75 swim / 25 kick | 400/300 | |||
| 4 x 75 | FR | Tennessee Turns | 1:30 | ||
| 50 | drill | 1:00 | |||
| 3/2 x 150 | FR/IM | 25 FR / 25 IMO | 2:00 | 1200/950 | |
| 50 | drill | 1:00 | |||
| 3/2 x 200 | FR | dec 1-3 | 2:45/3:00 | ||
| 50 | drill | 1:00 | 1900/1450 | ||
| 3/2 x 200 | FR | pull | 2:45/3:00 | ||
| 50 | drill | 1:00 | |||
| 3/2 x 150 | FR | w/fins 50 kick / 100 swim | 2:15 | 3000/2200 | |
| 100 | CHOICE | cool down | 3100/2300 |
Saturday 4/11
