WARM UP (800 yards)
- 1 x 100 free
- 4 x 50 pull – breathe every 3rd stroke
- 6 x 50 kick – odds backstroke – evens free
- 2 x 50 breaststroke pull
- 1 x 100 fingertip drag drill
MAIN SET (900 yards)
- 1 x 100 on 2:40
- 1 x 100 on 3:00
- 2 x 100 on 2:40
- 1 x 100 on 3:00
- 3 x 100 on 2:40
- 1 x 100 on 3:00
COOL DOWN (200 yards)
- 1 x 100 kick
- 1 x 50 pull
- 1 x 50 free
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