Individuals, and teams of 4 will compete in a 500m lap in the Royal Victoria Docks. The start and finish are in the same area. This is a competitive race, and the team of four with the fastest combined time will be named team champions.

The fastest 4 men and 4 women from each wave will go through to the next round, for the 200m Super Sprint Finals. 

Prizes will be awarded for best team and best individual swimmer.