from Coach Kevin
| Pre-Set | ||||
| 1 | 400 | S – K – I – D: Swim / Kick / IM / Drill by 100 | ||
| 1 | 100 | DPS | ||
| 1 | 100 | Build | ||
| 600 | ||||
| Main Set | ||||
| 2 | Rounds | |||
| 1 | 250 | IM 25 Fly, 50 Bk, 75 Br, 100 Fr. +30 | ||
| 1 | 100 | Free +10 | ||
| 2 | 150 | IM Fly – Fr – Bk – Fr – Br – Fr +30 | ||
| 1 | 100 | Free +10 | ||
| 3 | 100 | IM +30 | ||
| 1 | 100 | Free +10 | ||
| 2300 | ||||
| 1 | 200 | Pull. BP 100 breathe on R, 100 breathe on L | ||
| 200 |
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