| Pre-Set | ||||
| 4 | x | 50 | Kick IMO | |
| 3 | x | 50 | NF Drill IMO (Fl drill, Bk drill, Br drill)… | |
| 3 | x | 50 | Free Drill – R1 Fist drill , R2 Catch up, R3 Finger drag | |
| Main Set | ||||
| 4 | x | 100 | IM – Stretch it out! | |
| 3 | Rounds | |||
| 1 | x | 50 | NF – descend across rounds +20 | |
| 3 | x | 50 | Fly / Bk by 25 Descend 1-3 +20 | |
| 1 | x | 100 | EZ free | |
| 3 | x | 50 | Bk / Br by 25 Descend 1-3 +20 | |
| 1 | x | 50 | NF – descend across rounds +15 or +20 | |
| 1 | x | 250 | Pull: Breath control: | |
| 100 breathe every 3rd | ||||
| 75 breathe every 5th | ||||
| 50 breathe every 7th | ||||
| 25 breathe every 9th | ||||
| 6 | x | 50 | Kick |