- Warm up: 300 swim (B) 400 swim (S) 500 swim (G)
- Main: 75’s are moderate pace, 150’s have varied paces
- 4 x 75 (Fly/Back/Breast) by 25
- 4 x 150 alternate (50 Free easy/50 kick strong!/50 Free easy)/(50 Free strong!/50 kick easy/50 Free strong!)
- 4 x 75 (Back/Breast/Free) by 25
- 4 x 150 alternate (50 Back easy/50 kick strong!/50 Back easy)/(50 Back strong!/50 kick easy/50 Back strong!)
- Last 5 minutes: 4 – 8 x 25 choice sprints!
