Warm-up: 200 IM, 100 kick, 100 pull, 100 sprint
Main Set: Ladder Set! :30 Rest
2×50 Choice of stroke-Sprint!
1×100 Butterfly Drill: Dive-Down (California Butterfly)
1×200 IM swim at 90%
1×300 Freestyle at race pace
1×200 Backstroke at 90%
1×100 Butterfly swim at 90%
Cool Down: 2×50 Choice at easy pace
