| 200/100 | SKIP | |||
| 4 X 25 | sprint cycle | 900/500 | ||
| 8/6 x 50 | odds: FR | DRILL / KICK | 1:00 | 1300/800 |
| evens: IMO | ||||
| 4 x 50 | FR | dec 1-4 *get your time on #4* | :50 / 1:00 | |
| 6 x 50 | FR | hold that time from ^^^ | 1:00 / 1:10 | 1800/1300 |
| 4 x 50 | IMO | DRILL / SWIM | :55 / 1:00 | |
| 6 x 50 | IM | switch | :55 / 1:00 | 2300/1800 |
| 4 x 50 | FR | pull breathe 7-5 per 25 | :50 / 1:00 | |
| 6 x 50 | FR | 5 breaths total per 50 | :55 / 1:00 | 2800/2300 |
| 200 | cool down | 3000/2500 |
