From Coach Kevin
| Pre-Set | ||||
| 4 | 50 | Kick | ||
| 2 | 100 | IM Drill | ||
| 4 | 50 | Free DPS | 600 | |
| Main Set | ||||
| 4 | 100 | Free descend 1->4 +10 | ||
| 400 | ||||
| 2 | Rounds | |||
| 10 | 50 | Round 1 NF, Round 2 Free | ||
| NF Free | ||||
| 4 reps on +20 +15 | ||||
| 3 reps on +15 +10 | ||||
| 2 reps on +10 +5 | ||||
| 1 rep on +5 C | ||||
| 1 | 50 | EZ | ||
| 1100 | ||||
| 4 | 125 | IM. Fl, Fr, Bk, Fr, Br | ||
| 2 | 200 | Pull: BP = 3-5-7-5 | ||
| 900 | ||||
| Total | 3000 |