1. Warm Up
- Swim, 150m
- Kick, 100m
- Pull, 100m
- 1-2 Glide
- Prone Dolphin
- 75m on, 1 min off
- 75m on, 50 sec off
- 75m on, 40 sec off
- 75m on, 30 sec off
- 75m on, 20 sec off
- 75m on, 10 sec off
- 75m on, 20 sec off
- 75m on, 30 sec off
- 75m on, 40 sec off
- 75m on, 50 sec off
- 75m on
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