| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m 6-1-6 drill, 25m front crawl on 15s rest | |
| 100m Front crawl – steady | ||
| 2x | 50m As 25m 6-3-6 drill, 25m front crawl on 15s rest | |
| 100m Front crawl – mod/hard | ||
| 1,000m | ||
| Main Set | ||
| 5-6x | 300m Front crawl – steady on 40s rest every 3rd length hard |
|
| 2,500m – 2,800m | ||
| Main Set 2 | ||
| 2x | 100m Front crawl on 20s rest 100m as 25m breaststroke, 75m front crawl on 20s rest 100m as 25m backstroke, 25m breaststroke, 50m front crawl on 20s rest 100m medley on 20s rest |
|
| 2x | 200m medley on 30s rest | |
| 3,700m-4,000m | ||
| Alternate Main Set 2 | ||
| 100m Front crawl – kick on 20s rest | ||
| 100m Front crawl – 75m kick, 25m stroke on 20s rest | ||
| 100m Front crawl – 50m kick, 50m stroke on 20s rest | ||
| 100m Front crawl – 25m kick, 75m stroke on 20s rest | ||
| 100m Front crawl on 20s rest | ||
| 100m Front crawl – kick on 20s rest | ||
| 100m Front crawl – 50m kick, 50m stroke on 20s rest | ||
| 100m Front crawl on 20s rest | ||
| 3,300m-3,600m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,700m-4,200m | ||
