Warm Up - :20 rest between each
- 200 swim
- 50 kick
- 150 swim
- 100 kick
- 100 swim
- 150 kick
- 50 swim
- 200 kick
Pre-Main Set
- 6X75 @ 1:45
- 25 scull
- 25 overkick
- 25 swim
Main Set
- 8X100 @ 2:15
- 25 underwater kick, 75 swim moderate
- 100 kick
- 25 underwater kick, 25 swim fast, 50 moderate
- 100 kick
- 25 underwater kick, 50 swim fast, 25 moderate
- 100 kick
- 25 underwater kick, 75 swim fast
- 100 kick
Warm Down
- 6X50 easy choice @ 1:10
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