- 10 Minute warmup
- Drill part 1: 4×75 Kick-Drill-Swim by 25
- Drill part 2: 3×100 Build
- Main: 2×250 Negative split on Cruise + 10, 50 Sprint or easy on +30
- 2×200 Descend on Cruise + 10, 50 Sprint or easy on +30
- 2×150 Descend on Cruise + 10, 50 Sprint or easy on +30
- 2×100 Descend on Cruise + 10, 50 Sprint or easy on +30
- 2×50 Descend on Cruise + 10, 50 Sprint or easy on +30
- Swim Down 200-300
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