- Warm up: 400 swim (all groups)
- Choose your own adventure!
- Bronze chooses 6 sets
- Silver 7
- Gold 8
- Option #1
- 4 x 75 Hypoxic breathing set, Free pull 3/5/3, 3/7/3, 3/9/3, 7/3/7, switch breathing every 25m
- Option #2
- 6 x 50 choice kick, odds without a board
- Option #3
- 8 x 25 Fly
- Option #4
- 1 x 300IM
- Option #5
- 3 x 100 Free, negative split
- Option #6
- 12 x 25 sprints in IMO
- Option #7
- 1 x 400 Free pull, last 100 hard!
- Option #8
- 6 x 50 Breast drill, alternate by 25
- 3 kicks/1 pull, 3 pulls/1 kick
- Option #9
- 3 x 100 Free with FINS, all fast!
- Option #10
- 2 x 150 Back/Free/Back by 50, easy pace
