Warm Up: 800m
- 300 FS Pull
- 300 BK Fins
- 4 x (50 BR, 50 FS)
Set 1: Kick 500m
- 2 x 100 Kick with Fins
- 4 x 50 Kick (FS, BK, BR)
- 4 x 25 Kick Fast
- 50 Easy
Set 2: EN-1
- 5 x 100 IM on 2:00, swim 1:41
- 100 Easy
Set 3: Race Pace Broken 1000
- 100 FS on 1:30, swim <1:25 (1:20)
- 200 FS on 3:15, swim <2:55 (3:00)
- 200 FS, swim <3:00 (3:01)
- 100 Easy
- 300 FS on 4:45, swim <4:30 (4:35)
- 100 FS on 1:45, swim 1:30 (1:29)
- 100 FS, swim <1:25 (1:24)
- 200 Easy
Set 4: Speed
- 4 x (25 Fast, 25 Easy) on 1:30 IM Seq
Swim Down: 100 Easy