- 4X100 swim, kick, pull, drill
- 4X75 scull, drill, swim by 25 @ 1:30
- 4X50 drill, swim @ 1:00
- 8X25 - odd easy fast, even fast easy @ :40
Main Set
- 8X75 swim - 4 @ 1:15/1:20, 4 @ 1:05/1:10
- 10X50 swim - 5 @ :50/:55, 5 @ :40/:45
- 12X25 swim - 6 @ :30/:35, 6 @ :20/:25
Warm Down
- 200 easy
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