| Warm Up | ||
|---|---|---|
| 600m Front crawl – every 4th length harder | ||
| 2x | 50m Front crawl kick on 10s rest | |
| 4x | 50m Front crawl – building on 15s rest | |
| 900m | ||
| Main Set | ||
| 400m Front crawl – every 4th length hard – on 50s rest | ||
| 400m Front crawl – every 3rd length hard – on 50s rest | ||
| 400m Front crawl – every 2nd length hard – on 50s rest | ||
| Repeat set if time allows | ||
| 2,100m – 3,300m | ||
| Cool Down | ||
| 200m Choice | ||
| 2,300m – 3,500m | ||
