| Warm Up | ||
|---|---|---|
| 200m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 4x | 50m Front crawl – building on 10s rest | |
| 600m | ||
| Main Set | ||
| 3x | 200m Front crawl – easy, pull on 40s rest 400m Front crawl – hard on 60s rest |
|
| 2,400m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,600m | ||
