Warm-Up: (800m)
- 300 swim
- 200 pull
- 100 kick
- 200 pull
Main Set: (1800m)
- 1X200 @ 3:30/4:00 - 50 moderate/100 fast/50 moderate
- 2X150 @ 2:30/3:00 - 50 free/50 back/50 free
- 3X100 @ 1:45/2:00 - 25 moderate/50 fast/25 moderate
- 4X50 @ 1:00 - back/free by 25
- 3X100 @ 1:45/2:00 - 25 moderate/50 fast/25 moderate
- 2X150 @ 2:30/3:00 - 50 free/50 back/50 free
- 1X200 @ 3:30/4:00 - 50 moderate/100 fast/50 moderate
Warm Down (200m)
- 200 your choice
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