| Warm Up | ||
|---|---|---|
| 400m Front crawl – easy | ||
| 2x | 50m As 25m doggy paddle, 25m front crawl on 10s | |
| 2x | 50m As 25m front scull, 25m front crawl on 10s | |
| 2x | 100m Front crawl – building on 20s | |
| 800m | ||
| Main Set | ||
| 5x | 100m Front crawl 1-3: steady on 20s rest 4-5: pull and paddles on 30s rest |
|
| 5x | 100m Front crawl 1-3: steady on 20s rest 4-5: hard on 30s rest |
|
| 5x | 100m Front crawl 1-2: steady on 20s rest 3-5: pull and paddles on 30s rest |
|
| 5x | 100m Front crawl 1-2: steady on 20s rest 3-5: hard on 30s rest |
|
| 2,800m | ||
| Main Set 2 | ||
| 2x | 2x 50m Breaststroke drill (2 kicks, 1 stroke; 2 stroke, 1 kick) on 15s rest 100m breaststroke on 30s rest |
|
| 2x | 2x 50m Fly drill (kick; single arm) on 20s rest 100m fly on 30s rest |
|
| 2x | 100m Medley on 30s rest | |
| 3,800m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,000m – 4,000m | ||
