Warm-Up (1400 yards)
- 1 x 200 choice
- 4 x 100 w/ :15s rest – 25 doggie paddle + 25 Tarzan + 50 swim
- 3 x 100 kick build each 100 on 2:30
- 3 x 200 descend each 200 on 3:00
Pre-Set (200 yards)
- 8 x 25 on :30s power push-offs
Main Set (1100 – 2200 yards)
- Two Sets of 7-16 x 50 on your interval
- Each set if followed by 200-300 recovery pull
| Name | Goal Time | Interval |
| Kevin | 32s | :55 |
| Brooke, Ashlee, Ryan, Bryan | 41s | 1:00 |
| Amy, Denise, John | 45s | 1:05 |
| Kyle, Andrea | 47s | 1:10 |
| Angel, Cora | 48s | 1:10 |
| Leah, Sarah | 50s | 1:10 |
| Fage | 52s | 1:15 |
| Joy | 55s | 1:15 |
| Marj, Tyson | 1:08 | 1:30 |
Remember – 2 times in a row or three times total after 7 reps is a failure.
Cool Down (200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 breast
Total Yards: 3000 – 4100
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