Warm-Up (850 yards)
- 1 x 500 swim
- 1 x 2:00 vertical kick + 2 x :15s hands on head vertical kick
- 4 x :30 2-person kick tug of war challenge w/ 1:00 rest
- 1 x 250 pull
- 4 x 25 pull-a person, take turns each 25
Pre-Set (600 yards)
- 12 x 50 on :55
Main Set (1800 yards)
- 10 x 100 on 1:35 (Bryan, Ryan),
1:40 (John, Jack, Maggie, Denise) - 1 x 200 EZ pull recovery
- 2 x (4 x 75 Indiana IMs on 1:30)
(#1: Fly, back, breast #2: Back, breast, free #3: Breast, Free, Fly…)
Cool Down (200 yards)
- 100 EZ kick
- 100 choice
Total Yards (3450)
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