300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 Kick - FAST / Swim - Moderate by 150
1 x 200 Kick - FAST / Swim - Moderate by 100
1 x 100 Kick - FAST
1 x 100 Swim - Easy

4 x 50 Choice - Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim by 25
4 x 50 Swim - DPS
- - - - -
2 x 200 Free (pull optional)
4 x 100 Free - Ascend 1—>4
4 x 50 Kick - Variable Sprint
1 x 200 Free - Moderate
2 x 100 Free - Smooth
2 x 50 Kick
Rest :30
1 x 200 Free - Strong

4 x 50 Drill / Swim by 25
1 x 200 Easy
- - - - -
Cool Down