| Warm Up | ||
|---|---|---|
| 300m Front crawl – bilateral breathing | ||
| 2x | 50m Front crawl – kick on 15s rest | |
| 4x | 50m Front crawl – breathing control on 20s rest 1: breathe every 3 strokes 2: breathe every 5 strokes 3: breathe every 7 strokes 4: breathe every 9 strokes |
|
| 100 Front crawl | ||
| 3x | 50m Front crawl – descending on 15s rest | |
| 850m | ||
| Main Set | ||
| 4-5x | 200m Front crawl – steady pull, bilateral breathing on 40s rest 100m front crawl – building on 30s rest |
|
| 2,050m-2,350m | ||
| Cool Down | ||
| 100m Front crawl – kick | ||
| 100m Front crawl | ||
| 100m Choice | ||
| 2,350m-2,650m | ||
