| Warm Up | ||
|---|---|---|
| 400m Front crawl | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl – 25m easy, 25m hard on 12s rest | |
| 900m | ||
| Main Set | ||
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 20s rest | |
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 15s rest | |
| 100m Front crawl – easy on 30s rest | ||
| 5x | 100m Front crawl – on a turn around allowing 10s rest | |
| 100m Front crawl – easy on 30s rest | ||
| Turn around time on each block of 5 should decrease by 5s reducing rest | ||
| 2,800m | ||
| Main Set 2 | ||
| 4x | 200m Front crawl – last 50m hard on 30s rest | |
| 3,600m | ||
| Cool Down | ||
| 2x | 50m As 25m broken arrow, 25m front crawl on 10s rest | |
| 100m Front crawl – easy | ||
| 3,000m – 3,800m | ||
