| Pre-Set | |||
| 4 | 50 | Kick – 2 with fins, 2 without fins | |
| 2 | 100 | Drill – 1 = Catchup, 2 = Finger drag | |
| 1 | 200 | Swim – every 3rd len backstroke | |
| Main Set | |||
| 3 | 100 | c + 10 (or +15 or +20) | |
| 1 | 200 | c + 10 (or +15 or +20) | |
| 2 | 100 | c + 10 (or +15 or +20) | |
| 1 | 300 | c + 10 (or +15 or +20) | |
| 1 | 100 | c + 10 (or +15 or +20) | |
| 1 | 400 | c + 10 (or +15 or +20) | |
| Masters minute | |||
| 1 | 500 | c + 10 ( or +15 or +20) | |
| 1 | 100 | EZ | |
| 2 | 200 | Stroke / Free by 50, swim down |