200m (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6)
100m (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6)
50m (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5)
200m Kick (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5)
100m Kick (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5)
50m Kick (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5)
200m Pull (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6)
100m Pull (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6)
50m Pull (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5)
-Rest 3-4 Min-
2 Sets:
100m Swim w/Final 25m Fast (Rest 1 Min, RPE: 6-7)
75m Swim w/Final 25m Fast (Rest 1 Min, RPE: 7-8)
50m Swim w/Final 25m Faster (Rest 1 Min, RPE: 8-9)
25m Swim Fastest (Rest 1 Min, RPE: 9-10)
Total: 1550m