| 1000/600 | MIX WARMUP | 15:00 | 1000/600 | ||
| 3/2 x 200 | FR | 50 ez / 100 fast / 50 ez | 2:45/3:00 | ||
| 3 x 150 | FR | pull | 2:00 | ||
| 3 x 100 | CHOICE | swim w/fins | 1:25/1:35 | ||
| 3 x 75 | IM | no FR | 1:25 | ||
| 3 x 50 | FR | build | :50/1:00 | ||
| 3 x 25 | ALL OUT FR | :30/:40 | 2800/2200 | ||
| 8 x 25 | no breather | :35/:40 | 3000/2400 |
