Warm-Up (800 yards)
- 12 x 50 on 1:00 – 25 choice drill + 25 choice swim
- 1 x 200 backstroke kick – fins optional, arms in streamline
Main Set (2800 yards)
- 1 x 500 free w/ :20s rest
- 5 x 100 free on 1:30
- 1 x 400 back w/ :15s rest
- 4 x 100 back on 1:45
- 1 x 300 breast w/ :15s rest
- 3 x 100 breast on 1:55
Double underwater pulls at push-offs and turns - 1 x 200 fly w/ :20s rest
Fins are optional - 2 x 100 fly on 1:45
Cool Down (200 yards)
- 1 x 200 scull on back w/ EZ backstroke kick
Total Yards: 3800
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