| Warm Up | ||
|---|---|---|
| 300m Front crawl | ||
| 4x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 2x | 50m Front crawl – 25m easy, 25m hard on 10s rest | |
| 800m | ||
| Main Set | ||
| 4x | 100m Front crawl on a turn around allowing 10s rest | |
| 4x | 100m Front crawl on a turn around allowing 15s rest | |
| 4x | 100m Front crawl on a turn around allowing 20s rest | |
| 4x | 100m Front crawl on a turn around allowing 25s rest | |
| Keep consistent, strong pacing for 100s | ||
| 2,400m | ||
| Cool Down | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 100m Front crawl – easy | ||
| 100m Choice – easy | ||
| 2,700m | ||
