| Warmup | |||
| 4 | 50 | Kick | |
| 1 | 200 | NF Drill | |
| 1 | 200 | Swim Choice | |
| Main Set | 2 | rounds | |
| 1 | 200 | Free + 10 | |
| 2 | 100 | NF + 20 | |
| 1 | 50 | EZ | |
| 12 | 50 | Choice or IM – from middle of pool, on 1:00 | |
| 4 | 100 | Pull | |
| 2 | 200 | Free / NF by 100 | |
| 2 | 100 | IM |
| Warmup | |||
| 4 | 50 | Kick | |
| 1 | 200 | NF Drill | |
| 1 | 200 | Swim Choice | |
| Main Set | 2 | rounds | |
| 1 | 200 | Free + 10 | |
| 2 | 100 | NF + 20 | |
| 1 | 50 | EZ | |
| 12 | 50 | Choice or IM – from middle of pool, on 1:00 | |
| 4 | 100 | Pull | |
| 2 | 200 | Free / NF by 100 | |
| 2 | 100 | IM |