6 Pax showed up and stayed late to get through the main set.
| Warm | Choice until |
| Up | 5:45 AM |
| Set 1 – | 5×100 pull or swim |
| 2x 25 drill or stroke | |
| 4×100 pull or swim | |
| 4×25 drill or stroke | |
| 3×100 pull or swim | |
| 6×25 drill or stroke | |
| 2×100 pull or swim | |
| 8×25 choice | |
| 1×100 swim fast! | |
| Cool Down | 200 choice |