| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 2x | 50m As 25m catch up, 25m front crawl on 10s rest | |
| 200m Front crawl | ||
| 2x | 50m As 25m half catch up, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 25m Front crawl – hard on 20s rest | |
| 900m | ||
| Main Set | ||
| 2-3x | 100m Front crawl – easy on 15s rest 200m front crawl – building on 30s rest 300m front crawl – pull on 45s rest |
|
| 2,100m – 2,700m | ||
| Cool Down | ||
| 100m Choice (not front crawl) | ||
| 100m Front crawl – easy | ||
| 2,300m – 2,900m | ||
