Saturday 5/16
| 400/300 | choice | warm-up | |||
| 200 | FR | kick / drill | |||
| 4 x 25 | FR | sprint cycle | 700/600 | ||
| 10/8 x 50 | BUILD | ODDS: FR | :50 / 1:00 | 1200/1000 | |
| EVENS: non-FR | |||||
| 200/150 | FR | pull DPS breathe 3-5-3-7 by 25 | 3:30 | 1400/1150 | |
| 4 x 25 | FR | dec 1-4 to pace | :30/:40 | ||
| 16/12 x 25 | FR | hold the above fastest pace | :30/:40 | 1900/1550 | |
| 200/150 | FR | pull DPS breathe 3-5-3-7 by 25 | 3:30 | 2100/1700 | |
| 16/12 x 25 | w/fins | odds: underwater | :40 | 2500/2000 | |
| evens: IMO (BR is with FR kick) | |||||
| 8/6 x 50 | FR | Odds: 25 EZ / 25 FAST | :50/:55 | 2900/2300 | |
| Evens: 25 FAST / 25 EZ | |||||
| 100 | choice | cool down | 3000/2400 |