3 Pax showed for Water Wings.
The Thang:
| Option 1 | Option 2 | ||||
| Warm | 300 Choice | 300 Choice | |||
| Up | |||||
| 400 Swim or Pull | :20 rest | ||||
| 3×100 swim | on 1:40 | ||||
| Main | 300 Swim or Pull | :20 rest | 300 Swim or Pull | :20 rest | |
| Set 1 | 3×100 swim | on 1:40 | 3×100 swim | on 2:20 | |
| 200 Swim or Pull | :20 rest | 200 Swim or Pull | :20 rest | ||
| 3×100 swim | on 1:40 | 3×100 swim | on 2:20 | ||
| 100 Choice drill | :20 rest | 100 Choice drill | :20 rest | ||
| 3×100 swim | on 1:40 | 3×100 swim | on 2:20 | ||
| Cool | 100 | 100 | |||
| Down | |||||
| 2600 yds | 1900 yds |