| 100 | swim | 2:00 | |||
| 100 | kick | 2:30 | |||
| 100 | IM drill | 2:00 | |||
| 100 | pull | 2:00 | |||
| 4 x 25 | sprint cycle | :30 | 500 | ||
| 3/2 x 300 | IM/FR | 75 FR / 25 IMO | 4:15/4:30 | ||
| 4 x 50 | FR | :50/1:00 | 1600/1300 | ||
| 3/2 x 200 | IM/FR | 50 FR / 100 IM / 50 FR | 4:30 | ||
| 4 x 50 | FR | :45/:55 | 2400/1900 | ||
| 3/2 x 100 | IM | (no FR) Rotate 50 stroke | 1:40/1:50 | ||
| 4 x 50 | FR | :40/:50 | 2900/2300 | ||
| 100 | cool down | 3000/2400 |
Tuesday 4/28
