| Warm Up | ||
|---|---|---|
| 300m Front crawl – easy | ||
| 2x | 50m As 25m front scull, 25m front crawl on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m mid scull, 25m front crawl on 15s rest | |
| 100m Front crawl – easy | ||
| 2x | 50m As 25m rear scull, 25m front crawl on 15s rest | |
| 100m Front crawl – easy | ||
| 100m Front crawl – building | ||
| 1,000m | ||
| Main Set | ||
| 3-4x | 400m Front crawl – pull and paddles on 40s rest 2x 50m front crawl – hard on 30s rest |
|
| 2,500m-3,000m | ||
| Medley Set | ||
| 2x | 4x 50m Fly drill (biondi drill) on 20s 2x 50m fly on 30s |
|
| 2x | 2x 50m Backstroke – kick on 20s rest 2x 50m backstroke – drill, catchup on 20s rest 2x 50m backstroke on 20s rest |
|
| 3,700m – 4,200m | ||
| Cool Down | ||
| 200m Choice | ||
| 3,900m – 4,400m | ||
