| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 100m As 50m catch up, 50m front crawl | ||
| 2x | 50m As 25m rear scull, 25m front crawl on 15s rest | |
| 100m Front crawl – thumb to thigh | ||
| 4x | 50m Front crawl – last 15m hard on 20s rest | |
| 900 | ||
| Main Set | ||
| 100m Front crawl – steady on 20s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 400m Front crawl – steady on 50s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 300m Front crawl – steady on 40s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 200m Front crawl – steady on 30s rest | ||
| 50m Front crawl – building on 20s rest | ||
| 100m Front crawl – steady on 20s rest | ||
| 2,800m | ||
| Cool Down | ||
| 100m Front crawl – thumb to thigh | ||
| 100m Choice | ||
| 3,000m | ||
