| Warm Up | ||
|---|---|---|
| 300m Choice – easy | ||
| 2x | 50m As 25m straight arm recovery, 25m front crawl on 15s rest | |
| 2x | 50m As 25m finger drag, 25m front crawl on 15s rest | |
| 2x | 50m Front crawl on 15s rest | |
| 2x | 150m Front crawl as 50m pull, 50m kick, 50m stroke on 20s rest | |
| 900m | ||
| Main Set | ||
| 3/4x | 300m Front crawl – pull and paddles on 30s rest 4x 50m front crawl – building on 15s rest |
|
| 2,400m – 2,900m | ||
| Main Set 2 | ||
| 5x | 200m as 100m medley, 100m front crawl on 30s rest | |
| 3,400m – 3,900m | ||
| Alternative Main Set 2 | ||
| 5x | 200m Front crawl as 50m hard, 150m steady on 30s rest | |
| 3,400m – 3,900m | ||
| Cool Down | ||
| 200m Choice – easy | ||
| 2,600m – 4,100m | ||
