Warm-Up (1300 yards)
- 1 x 200 choice
- 4 x 50 kick on 1:20
- 4 x 75 pull w/ upside down paddles on 1:30 (Hint: Wrist lead)
- 8 x 75 on 1:20 – Descend by 1s each 75
Main Set (1500 yards)
- 4 x 25 on :30
- 4 x 50 on :55
- 4 x 75 on 1:15
- 4 x 100 on 1:40
- 4 x 125 on 2:15
Secondary Set (400 yards)
- 1 x 400 change strokes every 50
Cool Down (200 yards)
- 1 x 100 choice kick
- 1 x 100 double arm backstroke
Total: 3400
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