Warm-Up (1300 yards)
- 1 x 500 choice
- 10 x 50 choice kick on 1:20 – The last 12.5 yds fast
- 6 x 50 swim golf on 1:00
Main Set (1500 yards)
- 4 x 50 non-free
Pace is moderate
Rest is :20s - 3 x 100 free w/ fins on 1:20
Pace is moderate
- 10 x 100 free or back with fins and paddles on 3:00
First 50 is ALL-OUT
Second 50 is easy recovery
Cool Down (300 yds)
Total Yards: 3000