| 5 X 100 | S-K-I-P-S | ||||
| 4 X 25 | FR | sprint cycle | 600 | ||
| 5 x 100 | FR | 1:35/1:40 | |||
| 8/4 x 25 | FLY | odds: drill evens: swim | :35 | ||
| 4 x 100 | FR | 1:30/1:35 | |||
| 8/4 x 25 | BACK | :35 | 1900/1600 | ||
| 3 x 100 | FR | 1:25/1:30 | |||
| 8/4 x 25 | BREAST | :35 | |||
| 2 x 100 | FR | 1:20/1:25 | |||
| 8/4 x 25 | CHOICE | kick | :35 | ||
| 1 x 100 | FR | all out get your time | 1:15/1:20 | ||
| 100 | CHOICE | drill cool down | 3000/2500 |
